Thursday
Announcements
Basin CrossFit Friend Day! August 26th
Basin CrossFit – CrossFit
Warm-up
Warmup (jump rope and a single DB (35/25))
1 min singles jumping (freestyle)
50ft single arm DB waiter carry right + 50ft left
1 min 10 singles + 5 doubles OR 1 double attempt
5 DB windmills right + 5 left
1 min doubles (or practice)
5 single arm DB strict press + 10 push press (15 reps on R then 15 on L)
1 min triple under practice
Mobility rotation — 30-45 sec @ each station
banded shoulder distraction (each side)
Jefferson curl
Wall/pole calf stretch
Thoracic extension over foam roller
2-3 rounds
DB accessory work
6-10 reps floor press
10 reps Arnold press (perform a standing press, but rotate dumbbells as you press)
6-10 reps bent over row (each arm) — do these without a bench, standing.
10 reps single arm standing high pull
2-3 working sets
* Decrease reps on floor press and bent row as you go, adding weight over rounds.
* Keep weight on Arnold and standing high pull same as you go, reps stay at 10.
Wod prep
Review shoulder to overhead
10 PVC strict presses
10 PVC push press
10 PVC push jerk
10 PVC split jerk
Warm up shoulder to overhead from ground over 2-3 sets
wod
Metcon (AMRAP – Rounds and Reps)
RX
7 shoulder to overhead (135/95lbs)
25 double unders
AMRAP 9min
Metcon (AMRAP – Rounds and Reps)
RX+
7 shoulder to overhead (155/115lbs)
25 double unders
AMRAP 9min
Metcon (AMRAP – Rounds and Reps)
Fitness
7 shoulder to overhead
25 single unders
AMRAP 9min