Friday – Basin CrossFit
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Friday

9
Sep

Friday

Basin CrossFit – CrossFit

Warm-up

(10min) Assault Bike Warmup

Perform 1min Steady pace to loosen up, then:

1min — 45sec — 30sec — 15sec

* They should be all-out efforts!

* Do it in partners or threes. Their recovery is the waiting time.

1min Hip Flexor/Shoulder Pole Stretch (one side) — back against pole while arms straight overhead holding pole.

Rest 15sec

1min Hip Flexor/Shoulder pole stretch (other side)

1min Porno Stretch

1min Wall Squat Hold – at the bottom of the Wall Squat

Wod prep

group pvc warmup then:

(5-10min) Prep for Complex

2 x 3 Complex (that is a total of 9 reps)

2 x 2 Complex

* Add a little load each round.

* should be working up to just under first starting load for first 1 rep attempt.

wod

25 minute clock:

part 2 starts exactly at 15 minute mark

Metcon (Weight)

rx+/rx

Part 1:

Work up to a Heavy 1 Rep of the Complex:

High Hang Squat Clean

Mid Thigh Squat Clean

Squat Clean

Part 2:

1-2-3-4-5

Hang Squat Clean (245/165lbs)

Squat Clean

Metcon (Weight)

Fitness

Work on a 5 Rep of the Complex:

High Hang Power Clean

Mid Thigh Power Clean

Front Squat

Part 2

1-2-3-4-5

Hang Power Clean

Front Squat

Metcon (Time)

For time:

40-30-20-10

Wallball (20/14)

Toes to bar

Rest until the 15 minute mark

For time:

40-30-20-10

KB swing (53/35)

Wallball (20/14)

competitors

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