Thursday
Basin CrossFit – CrossFit
Warm-up
In Partners, each perform down the length the gym:
Wheel Barrow each other — one person there, the other back.
Leap Frog each other — there and back.
200m Buddy Run (carry each other for 100m each)
6 each of Over Unders (partner one planks, partner 2 jumps over — partner 1 bridges, partner 2 crawls through)
(10min) Shoulder Prep
Shoulder Complex Warmup (minus TGU)
Wod prep
(5min) Review Push Press with a PVC
Press – Dip Drive – Push Press
(10min) Prep for Workout — Do this as a group:
5 Jumping Pullups
5 Kipping Swings
5 Strict Toes to Bar — QUICK SCALE: Attempts
5 Kipping Toes to Bar
With a KB, have them use the weight they will be using for the workout here:
5 KB Deadlifts
5 Hip Thrusts — to get the KB moving, make them move their hips fast
5 Russian Swings
5 Full Swings + 3sec Pause at the top of each Swing.
Then, break off and have them work up to their Push Press working weight:
5 reps with empty Barbell
3 more jumps of weight with 5 reps for each set, with the last set being at their workout weight.
wod
Metcon (Time)
rx+35 Toes to Bar
45 KB Swing (70/53)
55 Push Press (155/115lbs)
45 KB Swing
35 Toes to Bar
Metcon (Time)
rx
35 Toes to Bar
45 KB Swing 53/35
55 Push Press (135/95lbs)
45 KB Swing
35 Toes to Bar
Metcon (Time)
25 Lying Toes to Bar
35 KB Swing
45 Push Press
35 KB Swing
25 Lying Toes to Bar