Sunday
Basin CrossFit – CrossFit
Warm-up
(10min) Play Game to Warmup — Jumping Jack Duck, Duck, Goose
* Have everybody continuously performing jumping jacks in a circle. One person starts out as the ‘Goose.’ They run around the circle, tapping each person on the heal saying, “duck, duck, duck…” until they decide they want someone to be the goose. They then tap that person and yell “GOOSE!” That person chases them around the circle back to their spot. If the original goose gets caught, they need to perform 3 burpees. If they don’t get caught, the new goose needs to perform 3 burpees. Keep playing for 5-8min or until everyone has been the goose.
– If it is a small group, have them run around the circle two times to give the new goose a chance to catch the old goose!
* Feel free to change the movements/penalty, or have the coach number everyone and then they call out a number each time; those numbers all have to get up, run around and catch each other.
(10min) Dynamic Mobility
As a group, perform the following animal movements down the length of the gym:
Stiff legged bear crawls
Lizard walks — low body, opposite arm to leg move at the same time
The side ape
Frog jumps
Tall duck walk
Inchworm
Walking bird peckers
Wod prep
(10min) Prep for Workout
Review the Dble KB squat with a set of light KB’s. Perform as many reps as needed to have them moving well.
Then have them perform:
40 Single Unders
10 Dble KB Squats — for fitness do KB goblet squat
100m KB Carry
30 Double unders/Singles (1 DU + 2 Singles) — scale to attempts
10 Dble KB squats
20 Double unders
* Use your working weight for the last set of 10 squats.
wod
Metcon (Time)
Rx+
90 Double Unders
45 DBle KB Front Squat (24/16kg)
200m Dble KB Carry
90 Double Unders
Metcon (Time)
Rx
90 Double Unders
45 Dble KB Front Squat (16/12kg)
200m Dble KB Carry
90 Double Unders
Metcon (Time)
Fitness
100 Single Unders
40 KB Goblet Squats
200m KB Carry
100 Single Unders