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