Basin CrossFit – CrossFit
(5min) Tabata Warmup (20sec work/10sec rest)
(5min) Squat Prep
5-10 Slow, controlled pole squats — Use less support on the pole each rep.
5-10 Slow, controlled wall squats
* Do these as a group on the coaches count. Make it a 5sec descent count.
(5min) Review OH squat and press
With a PVC, do 30sec flag pole stretch each side + 5 jefferson curl (with PVC) after each side
Then, review both OH squat and press with:
Behind the neck press
Shoulder rolls in the bottom of the OH squat
(10min) Prep for Workout
10 x OH squats with empty barbell
10 x Press with empty barbell
5 x OH squats
5 x Press
* Add load each round.
*you should be close to, if not at, your starting weight after the second round.
Overhead Squat (5-5-5-5-5)
Strict press (5-5-5-5-5)
3 rounds for time:
40 double unders
30 GHD sit ups
20m HS walk
10 Thrusters (135/95)
– Goal is under 10 minutes, if you are proficient with HS walking. No cap on this today though, so get through the HS walk no matter how many attempts or how long it takes.
5k Row (Time)
Max Effort 5k Row