Thursday
Basin CrossFit – CrossFit
Warm-up
(6-8min) Tabata Warmup – Alternate after each movement (20sec on/10sec off)
Assault Bike
Side Plank – Right
Side Plank – Left
Crazy Finnish Exercise
3 Rounds
(10min) Max Burpee Broad Jumps
Perform 3-5 reps of 3 Burpee Broad Jumps for distance
1 rep = Burpee into a Broad Jump 3 times.
* Mark farthest point and see if you can beat your score each time. Use the first few efforts as a Warmup.
* Rest a few minutes between sets.
Wod prep
(7min) Review DB Clean with a set of light Dumbbells
Dip Shrug – Hang DB Clean – Deadlift – Full DB Clean
With the light Dumbbells, do a quick review of the Hold positioning. Then, with those Dumbbells, perform a 100m Carry.
(8min) Prep for Workout
10 DB Power Clean Reps + 100m Carry, both with their Working Weight
* If these 10 reps and the Carry feel really hard already, you might want to think about reducing the weight.
wod
Metcon (Time)
Rx+
30sec DB Power Clean (65/45lbs)
30sec Rest
30sec Alternated Grip DB Hold
* One DB on shoulder, one by side
30sec Rest
8 Rounds
Straight into:
400m Alternated Grip Carry
* One DB on shoulder, one by side
SCORING: Total DB Power Clean Reps – Farmers Carry Time
*keep a running total of the DB Power Clean reps across the 8 rounds.
Metcon (Time)
Rx
30sec DB Power Clean (55/35lbs)
30sec Rest
30sec Alternated Grip DB Hold
* One DB on shoulder, one by side
30sec Rest
8 Rounds
Straight into:
400m Alternated Grip Carry
* One DB on shoulder, one by side
SCORING: Total DB Power Clean Reps – Farmers Carry Time
*keep a running total of the DB Power Clean reps across the 8 rounds.
Metcon (Time)
Fitness
30sec DB Power Clean
30sec Rest
30sec Alternated Grip DB Hold
* One DB on shoulder, one by side
30sec Rest
8 Rounds
Straight into:
400m Alternated Grip Carry
* One DB on shoulder, one by side
SCORING: Total DB Power Clean Reps – Farmers Carry Time
*keep a running total of the DB Power Clean reps across the 8 rounds.