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