Thursday
Basin CrossFit – CrossFit
Warm-up
(5min) Get Warm (done standing in front of a wall)
5 Pushups with 1 Inchworm in between each Pushup
5 Lateral Lunges (each side) + 5sec pause at the end of each Lunge
3 Handstand Holds — Kick up to wall, hold for 5sec, kick down. QUICK SCALE: 5 Plank Get up Get Downs
5 Yoga Pushups
5 Air Squats
3 Handstand Holds — Kick up to wall, hold for 5sec, kick down.
5 Thoracic Rotations
5 Jumping Air Squats
3 Handstand Holds — Kick up to wall, hold for 5sec, kick down.
(10-15min) Bulletproof Shoulders Session #1
1 Arm Shoulder Press : 4 x 6 reps each arm @ 100% of 10 rep max
Rest 1min between arms
* Use the percentage as a rough guideline. The load should feel manageable for the first 1-2 sets, then it will start to be really challenging, but you should be able to complete all 4 sets of 6.
Wod prep
(5min) Review Movements
* With a light KB (one lighter than working weight), review the One Arm KB Thruster:
Front Squat on each arm – Push Press on each arm – Thruster on each arm
(10min) Prep for Workout
Using Workout weight:
6 One Arm KB Thruster on each side
100m One Arm Farmers Walk — 50m each Arm
wod
Metcon (AMRAP – Rounds and Reps)
Rx+
8 One Arm KB Thruster – Left Arm
100m One Arm Farmers Carry – Left Arm
8 One Arm KB Thruster – Right Arm
100m One Arm Farmers Carry – Right Arm
AMRAP 15min
* Load (24/16kg)
Metcon (AMRAP – Rounds and Reps)
Rx
8 One Arm KB Thruster – Left Arm
100m One Arm Farmers Carry – Left Arm
8 One Arm KB Thruster – Right Arm
100m One Arm Farmers Carry – Right Arm
AMRAP 15min
* Load (20/12kg)
Metcon (AMRAP – Rounds and Reps)
Fitness
8 One Arm DB Thruster – Left Arm
100m One Arm Farmers Carry – Left Arm
8 One Arm DB Thruster – Right Arm
100m One Arm Farmers Carry – Right Arm
AMRAP 15min