Saturday
Basin CrossFit – CrossFit
Warm-up
(10min) Downward Dog Freeze Tag Game
For every 10 people playing, one person will be the ‘tagger.’ So if there are more than 10, we will have 2 taggers. Every time they tag someone, that person needs to freeze in a Downward Dog position. Anyone can ‘unfreeze’ them by diving under them. They are then free to run around again. We’ll play for a few minutes, then switch out the taggers with different people.
Wod prep
(5-10min) Review movements – go through the GHD situp on correct positioning and order of movement.
Then, review the pistols
Lastly, with a light set of dumbbells, perform 10-20 walking DB lunges.
(10min) Prep for workout
perform the following using YOUR workout modifications:
200m Run
6 GHD Situps
6 Pistols
6 DB Walking Lunges
2 Rounds
wod
Total rounds and reps
* Score each 100m of the run as 1 rep. So if someone finishes the workout and they end by completing 200m, they would get 2 reps for it.
Metcon (AMRAP – Rounds and Reps)
Rx+
Run 400m
10 GHD Situp
16 Pistols
20 DB Walking Lunge (65/45lbs)
AMRAP 25min
Metcon (AMRAP – Rounds and Reps)
Rx
Run 400m
10 GHD Situp
12 Pistols
20 DB Walking Lunge (50/35lbs)
AMRAP 25min
Metcon (AMRAP – Rounds and Reps)
Fitness
Run 400m
10 Situp
12 Bulgarian Lunge
20 DB Walking Lunge
AMRAP 25min
competitors
Metcon (Time)
4 rounds for time:
8 Toes to bar
8 Thruster (135/95)
8 Bar muscle ups
8 Power snatch (135/95)
– Goal is to finish under 12 minutes, with great times under 10 minutes. Lower the number of bar muscle ups if you are unable to perform 8 unbroken, as those should not take longer than 1 minute each round.