Tuesday
Basin CrossFit – CrossFit
Warm-up
(10min) Perform some Running/Dynamic Drills (In between every drill or every other drill, have them Run 100m.)
Start with 100m Jog
Long Lunges Sequence
Grapevine Drill
High Hip Up and Overs — with your knee bent, bring you leg high and outside over a fence
Butt Kickers
Fast High Knees
(10min) Explosive Running Drills — these are all done over 50m.
2 x standing crouched running start at 70-80% — get them thinking about how to start explosively
2 x fully crouched running start at 80% building to 100% at end of 50m
1 x start from a kneeling position to jump start at 100% effort
1 x start from lying facing forward on belly at 100% effort
Rest is a slow walk back to start line
Wod prep
(10min) Pullup/Burpee Prep — do this part as a group
10 Kipping Swings + 30sec Hang Hold on bar
Rest 30sec
5 Strict Pullups + 30sec Hold with Chin Over Bar — Scale to hard Ring Row + Holding top position of a Ring Row
Rest 30sec
5 Burpee Pullups — Scale to Jumping Pullup
Rest 30sec
2 Rounds
(5min)
5 Pullups unbroken
Rest 30sec
10 Pullups unbroken
Rest 1min
15 Pullups unbroken
Rest 30sec
* Scale: Don’t require them to perform pullups unbroken. Or scale reps to 3/6/9 or less. Further scale to bands or ring rows.
* Prep for Workout as needed.
wod
Fitness testing #3 “fast and furious” rx+ (Time)
20 Burpees
400m Run
20 Pullups
3 Rounds
Fitness testing #3 “fast and furious” rx (Time)
15 Burpees
400m Run
15 Pullups
3 Rounds
fitness testing #3 “fast and furious” fitness (Time)
15 Burpees
400m Run
15 Jumping Pullups
3 Rounds
competitors
Metcon (No Measure)
Complete in as few sets as possible:
50 Strict HSPU
50 Strict Ring dips
50 push ups
200 Double unders
cool down
Spend 1-2min each side in the ‘Over the Side Box Stretch’