Basin CrossFit – CrossFit
(10min) Perform some running/dynamic drills
(In between every drill, or every other drill, run 100m.)
Start with 100m jog
Long lunges sequence
High hip up and overs — with your knee bent, bring your leg high and outside over a fence.
High fast knees
(10min) Explosive running drills — these are all done over 50m.
2 x standing crouched running start at 70-80% — think 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.
(10min) Pullup/Burpee Prep – as a group
10 Kipping swings + 30sec hang hold on bar
5 Strict pullups + 30sec hold with chin over bar — Scale to hard ring row + holding top position of a ring row.
5 Burpee pullups — Scale to jumping pullup.
5 Pullups unbroken
10 Pullups unbroken
15 Pullups unbroken
Scale to them not being unbroken, or reps to 3/6/9 or less. Further scale to bands or ring rows.
Fitness testing #3 “fast and furious” rx+ (Time)
Fitness testing #3 “fast and furious” rx (Time)
fitness testing #3 “fast and furious” fitness (Time)
15 Jumping Pullups
5 rounds for time:
15 cal Assault Bike
15 Toes to bar
– Goal is under 10 minutes, but good times will be under 8 minutes. Hit the bike hard to make up some time, as the toes to bar will really start to slow down.
Metcon (No Measure)
3 rounds for quality:
25 Hip extensions (45/25)