friday – Basin CrossFit
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friday

12
Aug

friday

Basin CrossFit – CrossFit

Warm-up

(10min) Jumping Warm Up on Plate 20 reps each:

Jump On/Off

Jump Side/Side

Fast Feet On/Off

Jump Side/On/Off/Other Side – Repeat

* Add any other variations here.

+ 10 Steering Wheel Rotations (5 either way) – Repeat this 2-3 times. Each time hold the plate a little higher, with the last set directly overhead.

(5min) Glute Activation/Stability for Jumping

10m There and Back Band Activation

5 each side Hip Capsule Stretch

2 Rounds

(5+min) Inverted Prep

In partners, perform a handstand holding ladder. Partner 1 starts with 10sec, then partner 2 goes. Then they add another 10sec. Repeat until one partner can no longer hold for that period of time. Scale appropriately with the goal of holding a handstand for 1 min. (6 rounds)

* Scale up to wall facing if needed.

Wod prep

12 minutes practicing double unders and hs walks

wod

Metcon (Time)

rx+

150-100-50-25 Double Unders

25-50-75-100m Handstand Walk

Metcon (Time)

rx

125-75-50-25 Double Unders

10-10-10-10 Wall Climbs

Metcon (Time)

fitness

100-75-50-25 Fast Feet

8-8-8-8 Box Round the Worlds

competitors

Metcon (Weight)

Back squat

10×3

NOTE: Perform 1 set of a heavy(ish) triple on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy. We are working on a decreased rest interval so do not be surprised if it’s a slightly lighter weight than normal.

PART 2:

4 rounds for time:

1 mile Assualt Bike

– Rest 90 seconds –

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