Thursday
Basin CrossFit – CrossFit
Warm-up
(8min) Oly Complex #1 – Do 4 reps as a group, perform 2 reps with load + another 2 reps with more load.
* Clean Deadlift past knee
* Clean Deadlift pockets
* Clean Deadlift shrug
* Clean Deadlift High Pull
* Power clean
* Full Clean
* Dip Pause
* Push Press + Pause
* Push jerk
* Split jerk
(7min) Inverted Prep
Min 1: 30sec Handstand Hold + 1 Wall Walk
Min 2: 1 Wall Walk + 10 Hand Releases (in a Handstand position) — QUICK SCALE: Plank Hand Releases
Min 3: 10 Cherry Pickers — QUICK SCALE: 5 Box Round the Worlds
Min 4: 10 Hand Plate Climbs (with two plates either side of hands while in a Handstand, walk one hand on/off the plate, then the other) —
QUICK SCALE: 10 Box Hand Releases (with feet on a box in a pike position)
Min 5-7: 50ft Handstand Walk or Attempt — QUICK SCALE: Half Handstands down gym
Wod prep
(5min) Review Clean and Jerk briefly with an empty Barbell
(10min) Prep for Clean and Jerks
7 reps unbroken
5 reps unbroken
2 x 3 reps — these can be broken as needed
* Add load each round.
* The last set of 3 should be LAST round Workout weight.
wod
Metcon (Time)
Rx+
10 Wall Walks
30 Clean and Jerk (135/95lbs)
100ft Handstand Walk
20 Clean and Jerk (185/135lbs)
10 Wall Walks
10 Clean and Jerk (225/155lbs)
100ft Handstand Walk
Metcon (Time)
Rx
10 Wall Walks
30 Clean and Jerk (115/75lbs)
30 Cherry Pickers
20 Clean and Jerk (135/95lbs)
10 Wall Walks
10 Clean and Jerk (185/125lbs)
30 Cherry Pickers
Metcon (Time)
Fitness
10 Wall Walks
30 Clean and Jerk
30 Get Down/Ups
20 Clean and Jerk
10 Wall Walks
10 Clean and Jerk
30 Get Down/Ups