Thursday

Basin CrossFit – CrossFit

Warm-up

(6min) Get Warm with Hip Opening drills — down the gym

Up and Over the Fence drill

Long lateral lunges

Tall Duck Walk

Sumo squats

(8min) Then, with a light DB perform:

10 Goblet Squats

Run 100m

30sec Wall Squat Hold with DB held out front (straight arms)

10 Cossack Squats (5 each side holding Dumbbell)

Run 100m

30sec Wall Squat Hold with DB Overhead in 1 Arm (right)

10 DB Windmills (5 each side)

Run 100m

30sec Wall Hold with DB Overhead in 1 Arm (left)

Wod prep

(12min) Prep for Workout — Pause Squats

10 Reps with empty Barbell — Pause 3sec at the bottom for the first 5 reps

Then perform:

4 reps – 2 reps with 3sec pause at the bottom + 2 regular Squats

Every 90sec

3 Rounds

Then straight into:

2 Reps every 90sec (no pause)

3 Rounds

* Add weight each round.

* The last set of 2 should be just under or at starting/working weight.

wod

Back Squat (2-2-2-2-2-2-2 @ 90-95% of 1RM)

Rx+/Rx/Fitness

Perform one set every 2-3 min.