WEDNESDAY
Basin CrossFit – CrossFit
Warm-up
(6min) Jumping Warmup
With a jump rope, perform:
30sec on 30sec off Singles
6 Roundscount their singles each round.
The goal is to get the same amount of jumps each round. This is a great test in pacing. Which can be applied to any type of movement;
running, barbell cycling etc.
However many reps they go over/under their first round, is their score.
Goal score would be under 20 total.
(4min) With a light DB (20/15/10lbs) Prep Hips:
1 Cossack Squat (left) + 2 Goblet Squats + 1 Cossack Squat (right)
4 Rounds
Then:
1 Single Leg Deadlift (left) + 2 Good Mornings + 1 Single Leg Deadlift (right)
4 Rounds
Wod prep
(10min) Review Movements
As a group, go through each movement and perform a few reps at lower heights/lighter loads first.
(5min) Prep for Workout
Use working weight to perform 5-6 reps of each movement
wod
RX+
0-5min Perform:
10 Lateral Over the Box Jumps (24″)
10 KB/DB Row (In Plank) (53/35lbs)
10 Air Squats
3 Rounds
5-10min Perform:
10 KB/DB Step Ups (53/35lbs) (24″)
10 KB/DB Row (In Plank) (53/35lbs)
10 Air Squats
3 Rounds
10-20min Perform:
10 Lateral Over the Box Jumps (24″)
10 KB/DB Row (In Plank) (53/35lbs)
10 Air Squats
10 KB/DB Step Ups (53/35lbs) (24″)
AMRAP (10min)
RX
0-5min Perform:
10 Lateral Over the Box Jumps (20″)
10 KB/DB Row (In Plank) (45/25lbs)
10 Air Squats
3 Rounds
5-10min Perform:
10 KB/DB Step Ups (45/25lbs) (20″)
10 KB/DB Row (In Plank) (45/25lbs)
10 Air Squats
3 Rounds
10-20min Perform:
10 Lateral Over the Box Jumps (20″)
10 KB/DB Row (In Plank) (45/25lbs)
10 Air Squats
10 KB/DB Step Ups (45/25lbs) (20″)
AMRAP (10min)
Fitness
0-5min Perform:
8 Lateral Over the Plate Jumps
8 KB/DB Row (In Plank)
8 Air Squats
3 Rounds
5-10min Perform:
8 Step Ups (20″)
8 KB/DB Row (In Plank)
8 Air Squats
3 Rounds
10-20min Perform:
8 Lateral Over the Box Jumps
8 KB/DB Row (In Plank)
8 Air Squats
8 Step Ups
AMRAP (10min)
Metcon (AMRAP – Rounds and Reps)
RX+
0-5min Perform:
10 Lateral Over the Box Jumps (24″)
10 KB/DB Row (In Plank) (53/35lbs)
10 Air Squats
3 Rounds
5-10min Perform:
10 KB/DB Step Ups (53/35lbs) (24″)
10 KB/DB Row (In Plank) (53/35lbs)
10 Air Squats
3 Rounds
10-20min Perform:
10 Lateral Over the Box Jumps (24″)
10 KB/DB Row (In Plank) (53/35lbs)
10 Air Squats
10 KB/DB Step Ups (53/35lbs) (24″)
AMRAP (10min)
Metcon (AMRAP – Rounds and Reps)
RX
0-5min Perform:
10 Lateral Over the Box Jumps (20″)
10 KB/DB Row (In Plank) (45/25lbs)
10 Air Squats
3 Rounds
5-10min Perform:
10 KB/DB Step Ups (45/25lbs) (20″)
10 KB/DB Row (In Plank) (45/25lbs)
10 Air Squats
3 Rounds
10-20min Perform:
10 Lateral Over the Box Jumps (20″)
10 KB/DB Row (In Plank) (45/25lbs)
10 Air Squats
10 KB/DB Step Ups (45/25lbs) (20″)
AMRAP (10min)
Metcon (AMRAP – Rounds and Reps)
Fitness
0-5min Perform:
8 Lateral Over the Plate Jumps
8 KB/DB Row (In Plank)
8 Air Squats
3 Rounds
5-10min Perform:
8 Step Ups (20″)
8 KB/DB Row (In Plank)
8 Air Squats
3 Rounds
10-20min Perform:
8 Lateral Over the Box Jumps
8 KB/DB Row (In Plank)
8 Air Squats
8 Step Ups
AMRAP (10min)
competitors
Snacth Pull – Full Snatch – Hang Snatch
Before Class. Working on speed through the middle today. 7 attempts to build to the heaviest weight you can do with excellent technique. Sloppy
reps means the weight is too heavy.
Metcon (Time)
3 RFT
12 Hang squat clean thruster (145/105)
400m run
Pick a weight in which at least one round can be done unbroken