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