Basin CrossFit – CrossFit
(5-10min) Partner Warmup
In Partners, accumulate as many calories as possible in 7min.
While partner 1 rows, partner 2 performs the following movements in order and vice versa:
Rnd 1: Walking lunges
Rnd 2: Single leg KB deadlifts
Rnd 2: Groiners
Rnd 3: Mountain climbers
Rnd 4: T-rotational pushup
(10min) Hip prep (still in partners)
20 Side steps with band (glute med activation) — one direction
20 Side steps — other directions
10 Banded pull throughs
10 Dynamic pigeon stretch — hold each side no longer than 3sec, then switch.
* Alternate movements with your partners in ‘I go, you go’ — they rest while your partner works.
(10min) Prep for Deadlift
With the empty barbell, as a group, perform a few reps of the following:
Bent over barbell row
(10-15min) Perform Part 1
Perform as many sets as it takes to max out your 5 rep.
* Rest around 2-3min between each set. Less in the earlier rounds, more in the later rounds as it starts getting heavy.
(10-15min) Prep and perform Part 2
Get your load down to your working weight, then perform no more than 4-5 reps at that load.
Find a Heavy 5 rep Deadlift
Metcon (AMRAP – Rounds and Reps)
Deadlift Ladder (Rx+ use 80%/Rx use 75% of 5 rep weight)
As far as you can go unbroken
Bench Press (3-3-3-3-3)
– Warm up to a heavy 3 and try to hold that weight across all 5 working sets.
100 DB Snatch (alternating, 50/35)
80 cal Row
60 Burpees over bar
40 Muscle ups
– Goal is to see how many muscle ups you can get before the 20 minute cap. Can you finish all 40? Good scores are over 30 reps of muscle ups.