Thursday
Basin CrossFit – CrossFit
Warm-up
(8min) Warmup
Row 1min
10 Long Lunge Sequences
Assault Bike 1min
10 T-Rotational Pushups
2 Rounds
*some people start on Row and some start on the Bike.
(12min) Shoulder Stability Work
Single Arm OH Walk 100m (50m each arm)
Rest 1min
Max set Supinated Pull Up
Rest 2min
3 Rounds
* Add load each round for the OH Walks. Don’t start too light; they should feel moderately heavy – heavy right from the start.
Wod prep
(10min) Prep for Workout
Review the GHD Situp.
With a set of light Dumbbells, review the DB Shoulder to Overhead with:
Press – Push Press – Push Jerk.
Then perform:
5-8 Half ROM GHD Situps
2 Press + 2 Push Press + 2 Push Jerk
5-8 Full ROM GHD Situps — OR their workout modification
2 Press + 2 Push Press + 2 Push Jerk — using their workout weight
wod
Metcon (AMRAP – Reps)
Rx+
2min Row for metres
2min DB Shoulder to Overhead (55/35lbs)
2min Assault Bike for Calories
2min GHD Situps
2 Rounds
Metcon (AMRAP – Reps)
Rx
2min Row for metres
2min DB Shoulder to Overhead (45/25lbs)
2min Assault Bike for Calories
2min GHD Situps
2 Rounds
Metcon (AMRAP – Reps)
Fitness
2min Row for metres
2min DB Shoulder to Overhead
2min Assault Bike for Calories
2min Situps
2 Rounds