Wednesday
Basin CrossFit – CrossFit
Warm-up
(10min) Obstacle course to warm up! Include:
Cones to zigzag around
Ladder for drills
Paralletes to hop/jump over
Bear crawls up and down
Sled/prowler to push (no longer than 20m there and back).
(5min) Shoulder Prep
With a light KB (one load less than workout weight), perform:
5 1-Arm press — left side
3 Turkish getup — left side
5 1-Arm press — right side
3 Turkish getup — right side
Wod prep
(10min) Prep for Back Squat
With an empty barbell as a group perform:
5 Back squat
5 Clean and jerk onto back rack — practice for getting it up and over.
30sec Flag pole stretch — each side
10 Back squat
Then add load (workout weight) and perform 1 set of 15 reps unbroken. Adjust load as needed.
(5min) Prep for the Workout
With their working weight KB/DB perform:
6 Push press/jerk — each side
3 Burpees
wod
Metcon (AMRAP – Rounds and Reps)
Rx+
15 Back Squat (115/75lbs)
12 Burpee
9 1-Arm KB Shoulder to Overhead (each side) (24/16kg)
AMRAP 20min
Metcon (AMRAP – Rounds and Reps)
Rx
15 Back Squat (95/65lbs)
12 Burpee
9 1-Arm KB Shoulder to Overhead (each side) (16/12kg)
AMRAP 20min
Metcon (AMRAP – Rounds and Reps)
Fitness
12 Back squat
9 Burpee
6 1-Arm DB Shoulder to Overhead (each side)
AMRAP 20min
competitors
Back Squat (3-3-3-3-3)
– use the heaviest weight possible on each set.
Metcon (No Measure)
3 rounds for quality:
15 Good mornings
15 Strict toes to bar
15 Strict HS push ups
– For the good mornings use about 50% of weight from back squat triples earlier today. Add a deficit to increase difficulty on the HSPU.