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

(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.