Thursday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Warm (as a group)

Inchworm + 6, 5, 4, 3, 2, 1 Pushups

2 x 30sec Plank – 30sec Side Plank – 30sec Other Side Plank (on hands, not elbows)

6 x 6 Point Burpees (crouch, jump out to top of pushup, bottom of pushup, top of pushup, jump to crouch, JUMP in air!)

(10min) Vertical Jump Practise

First, get the Legs/ankles prepared with some Ankle/Leg Mobility.

Then have them perform:

3 x attempts at a Standing Vertical Jump

3 x attempts at a Running Vertical Jump

* Use chalk/marker on the wall to mark your height. It will be easiest to hold the chalk/marker when you jump.

Wod prep

(10min) Prep for Workout (as a group)

6 Walking Lunges

6 Single Arm DB OH Walking Lunges with a light DB

6 more Lunges at the working weight

Run 100m with MB

4 Burpees jumping to the workout target.

wod

Metcon (AMRAP – Rounds and Reps)

Rx+

20 Single Arm DB OH Walking Lunge (65/45lbs)

200m MB Carry

20 Burpee + Jump to High Target

AMRAP 30min

Metcon (AMRAP – Rounds and Reps)

Rx

20 Single Arm DB OH Walking Lunge (55/35lbs)

200m MB Carry

20 Burpee + Jump to High Target

AMRAP 30min

Metcon (AMRAP – Rounds and Reps)

Fitness

15 Single Arm DB Walking Lunge

200m MB Carry

15 Burpee + Jump to High Target

AMRAP 30min