Thursday
Basin CrossFit – CrossFit
Warm-up
Modified Chris Hinshaw Running Warm Up
As a group, jog 400m to warm up.
DYNAMIC FLEXIBILITY
Leg Swings (10 right leg front to back, left, right side, left side)
Ankle Rotations (10 right & left ankle, clockwise and counter clockwise)
HIP MOBILITY
Side High Knee Karaoke Drill (10m on each side)
Walking while pulling Knee to Chest (while standing tall)
Walking pulling Inner Ankle up to Chest (“Figure 4″)
DRILLS (1x 10m w/ 10m walk between efforts)
Walking Lunges with pelvic tilt (hip flexor stretch)
Toe Touches: Marching opposite hand to toe touches
Straight Legs (prime time)
Fast Stutter Steps with quick arms while driving elbows down & back
Crouching Side Step Shuffle (out 20m & back 20m)
Side step Jumping Jacks with arms moving overhead (out 20m & back 20m)
Run 200m together as a group at a faster pace than the 400m Jog.
Wod prep
Warm-up
10min) Modified Chris Hinshaw Running Warm Up
As a group, jog 400m to warm up.
DYNAMIC FLEXIBILITY
Leg Swings (10 right leg front to back, left, right side, left side)
Ankle Rotations (10 right & left ankle, clockwise and counter clockwise)
HIP MOBILITY
Side High Knee Karaoke Drill (10m on each side)
Walking while pulling Knee to Chest (while standing tall)
Walking pulling Inner Ankle up to Chest (“Figure 4″)
DRILLS (1x 10m w/ 10m walk between efforts)
Walking Lunges with pelvic tilt (hip flexor stretch)
Toe Touches: Marching opposite hand to toe touches
Straight Legs (prime time)
Fast Stutter Steps with quick arms while driving elbows down & back
Crouching Side Step Shuffle (out 20m & back 20m)
Side step Jumping Jacks with arms moving overhead (out 20m & back 20m)
Run 200m together as a group at a faster pace than the 400m Jog.
Warm-up
10min) Modified Chris Hinshaw Running Warm Up
As a group, jog 400m to warm up.
DYNAMIC FLEXIBILITY
Leg Swings (10 right leg front to back, left, right side, left side)
Ankle Rotations (10 right & left ankle, clockwise and counter clockwise)
HIP MOBILITY
Side High Knee Karaoke Drill (10m on each side)
Walking while pulling Knee to Chest (while standing tall)
Walking pulling Inner Ankle up to Chest (“Figure 4″)
DRILLS (1x 10m w/ 10m walk between efforts)
Walking Lunges with pelvic tilt (hip flexor stretch)
Toe Touches: Marching opposite hand to toe touches
Straight Legs (prime time)
Fast Stutter Steps with quick arms while driving elbows down & back
Crouching Side Step Shuffle (out 20m & back 20m)
Side step Jumping Jacks with arms moving overhead (out 20m & back 20m)
Run 200m together as a group at a faster pace than the 400m Jog.
Wod prep
Review Thruster and Hang Squat Cleans with an empty Barbell as a group
* For Thruster: Front Squat – Press/Push Press – Thruster
* For Hang Squat Clean – Dip Drive – Hang Squat Clean
(15min) Prep for Workout
3 Thruster + 3 Hang Squat Clean
5-10 Cals on Assault Bike
3 Round
* Add weight each round.
wod
Metcon (No Measure)
rx+
0-5min
Bike 60/50cals
5-10min
30 Thruster (155/115lbs)
10-15min
Run 800m
15min +
25 Hang Squat Clean (155/115lbs)
Metcon (No Measure)
rx
0-5min
Assault Bike 50/40cals
5-10min
30 Thruster (135/95lbs)
10-15min
Run 800m
15min +
25 Hang Squat Clean (135/95lbs)
Metcon (No Measure)
fitness
0-5min
Assault Bike 30/20cals
5-10min
30 Thruster
10-15min
Run 800m
15min +
25 DB Hang Squat Clean