Thursday
Basin CrossFit – CrossFit
Warm-up
(7min) Jump Rope warm up
1min Single two foot Jumps
1min Handstand Hold – Quick Scale: Walk feet up as far as they can go, or hold a Floor Pike Handstand
30sec Single Running Jumps + 30sec Single High Knees Running Jumps
1min Wall Facing Handstand Hold — QUICK SCALE: Same as before
30sec Right leg Hop Jumps + 30sec Left leg Hop Jumps
1min Wall Climbs
1min Double Unders or Double Under attempts.
Wod prep
(5min) Review Push Jerk with an empty Barbell
Shoulder Press + Push Press + Push Jerk
* Perform as many reps as needed on each progression
(10min) Prep Push Jerk + Shoulder activation
4 Push Jerk + 15sec Hold at the top of the last rep
3 sets
* Add weight each round.
* Do it in partners so that you can help count 15sec. This is a long time.
* Watch Shoulder/Midline positioning with this. You will find it hard to stay in a good position.
* Their last set should be under their working weight.
Then, perform one set of 5 at their working weight without the pause.
(5min) Prep for Workout
Using their working weight, perform:
1 round of workout – their version
wod
Metcon (AMRAP – Rounds)
rx+
30 Double Unders
5 Push Jerk (185/125lbs)
EMOM 20min
Metcon (AMRAP – Rounds)
rx
30 Double Unders
5 Push Jerk (155/105lbs)
EMOM 20min
Metcon (AMRAP – Rounds)
fitness
30 fast feet
5 Push Jerk (185/125lbs)
EMOM 20min