THURSDAY

Basin CrossFit – CrossFit

Warm-up

(7min) Partner Running Warmup

* Set out a 3 stationed shuttle course roughly 20m apart.

One person performs the three shuttles:

At the first shuttle, they perform 10 Jumping Jacks.

At the second shuttle, they perform 10 Air Squats.

At the third shuttle, they perform 10 Mountain Climbers.

While partner 1 is doing this, partner 2 is holding a 25/10lb Plate directly Overhead.

Switch

* Repeat 1-2 more times each. Have the partner who is waiting switch out with:

Round 2: Holding the bottom of a Plate Squat

Round 3: Holding a Plank with hands on the inside of the plate (close grip position)

(8min) Hip Prep — Do as a group

5 Back Bridge Up/Downs — Go up, pause, come down. QUICK SCALE: Rather than doing the full Bridge, rest at the top on head,

while driving hips into the air.

5 Darrens Spicy Hip Stretch (5 each direction at each progression)

1 Round Jami Squat Drill

Wod prep

(5min) Review Cluster as a group with an empty Barbell:

Front Squat – Hang Squat Clean – Push Press – Cluster

(10min) Prep for Cluster

1 Front Squat + 2 Thruster

2 Rounds — use a little more than the empty Barbell

1 Hang Squat Clean + 1 Front Squat + 1 Thruster

2 Rounds — Add a little more weight.

3 Hang Clusters

2 Rounds – use the Workout weight on the second round of these

wod

Metcon (Time)

RX+

12 Hang Cluster (145/105lbs)

400m Run

3 Rounds

Metcon (Time)

RX

12 Hang Cluster (135/85lbs)

400m Run

3 Rounds

Metcon (Time)

FITNESS

12 Thrusters

400m Run

3 Rounds

Finisher

competitors

Metcon (Time)

Optional Finisher (with Partner)

20 Under/Over + 1 Burpee — One person crawls through the other person, who is in a down dog position, then they jump over them while

they are in a plank position, and then perform 1 Burpee. Now, they switch and do it in a ‘I go, you go fashion’ until they have each done 10

reps.

40 Lying MB Situp tosses — Throw to each other as they sit up (20 each).

20 Under/Over + 1 Burpee (10 each)