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.