Thursday
Basin CrossFit – CrossFit
Warm-up
(10min) Jump Rope Warmup
50-40-30-20-10
Single Jumps (change foot positioning each round)
Then,
10-20-30-40-50
Unbroken Double Unders (If people can’t do it unbroken, that is fine, just make that the goal)
QUICK SCALE: Use this time for people to practise attempts
* In between each set, perform the following mobility pieces:
Shoulder Rollouts with Rope
Tricep/Shoulder Stretch – Pull Down
Tricep/Shoulder Stretch – Pull Up
Over the Back Shoulder Stretch
(10min) DB Burgener Warm Up Complex
3-5 Rounds of this
* Use the same load for the first 2 rounds and then if possible go up a little for the last 2.
* Make sure people make a mental (or written) note about the load they use, for next time.
Wod prep
5 Single Arm Russian Swings (both Arms)
5 Double Russian Swings
5 Full Swings – Pause 3sec at the top of each Swing
* Do this all without putting the KB Down.
Then, perform:
15-10-5
Kettlebell Swings
* Increase the load each set. The goal is to go as heavy as possible for the set of 10 and 5, while the set of 15 should be done at their working weight.
wod
Metcon (AMRAP – Reps)
rx+
1min Double Unders
1min KB Swing (32/24kg)
1min Burpee
1min Rest
4 Rounds
Metcon (AMRAP – Reps)
rx
1min Double Unders
1min KB Swing (24/26kg)
1min Burpee
1min Rest
4 Rounds
Metcon (AMRAP – Reps)
fitness
1min fast feet
1min KB Swing
1min Burpee
1min Rest
4 Rounds