wedensday
Basin CrossFit – CrossFit
Warm-up
(5min) Get Warm — as a group (Use a light KB – 16//12/8kg)
Duck Walk length of the gym and back
10 KB Windmill
Crab Walk length of the gym and back
10 KB Rotations
2 Rounds
* On the second round, challenge them to hold the KB for the Duck Walk and to place in groin area during the Crab Walk.
(10min) Hip/Hamstring Prep – Unilateral Work
Start with a light KB and go up each set if possible:
8 (4 each side) Single Leg Romanian KB Deadlift ( Bird Peckers )
In between each set, perform half the length of the gym Jiu Jitsu Drill
3-4 Rounds — time permitting
Wod prep
review deadlifts then start off wit some deficit reps to warmup.
(5min) Get Warm — as a group (Use a light KB – 16//12/8kg)
Duck Walk length of the gym and back
10 KB Windmill
Crab Walk length of the gym and back
10 KB Rotations
2 Rounds
* On the second round, challenge them to hold the KB for the Duck Walk and to place in groin area during the Crab Walk.
(10min) Hip/Hamstring Prep – Unilateral Work
Start with a light KB and go up each set if possible:
8 (4 each side) Single Leg Romanian KB Deadlift ( Bird Peckers )
In between each set, perform half the length of the gym Jiu Jitsu Drill
3-4 Rounds — time permitting
wod
Deadlift (5-3-1)
rx+/rx
Deadlift (5-5-5)
fitness
competitors
Power Snatch
Metcon (Time)
For time:
35 Toes to bar
45 KB swing (32/24kg)
55 Push press (155/105)
45 KB swing (32/24kg)
35 Toes to bar