Friday – Basin CrossFit
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Friday

14
Oct

Friday

Basin CrossFit – CrossFit

Warm-up

(10min) With a light plate (15/10lbs) as a group

Walk 100m while pinching the plate between fingers on one hand (switch hands at 50m)

Then, as a group perform:

20 Fast Feet

20 Lateral Fast Feet (both sides)

20 Two footed Fast Jumps

20 Two footed Lateral Jumps across the plate

Walk 100m while pinching the plate between fingers on one hand (switch hands at 50m)

Plate Squats + Steering Wheel rotations while in the bottom of the Squat

Cossack Squats with Plate held into body

Overhead Squats with Plate

(10min) Hip Prep and Dynamic Mobility

Banded Glute Activation up/down the length of the Gym or duck walk if bands are not available

10 Alternating Pigeon Stretch

Banded Good Mornings

10 Hip Capsule Grind + Dog Pee

2 Rounds

Wod prep

15sec on 15sec off/30sec on 30sec off/45sec on 45sec off

For the 15sec on/15sec off perform:

15sec Hip Extensions

Rest 15sec

15sec Lying Toes to Bar

Rest 15sec

For the 30sec on/30sec off AND the 45sec on/45sec off perform:

Superman Hold on the GHD

dragon flys slow

wod

Metcon (AMRAP – Reps)

rx+

Tabata

Hip Extensions

Plate Squats

MB Lying Toes to Bar

* 8 Rounds of each

* 1min Rest between movements

Metcon (AMRAP – Reps)

rx/fitness

Tabata

russian kb swings 53/35, 35/20

Plate Squats

Lying Toes to Bar

* 8 Rounds of each

* 1min Rest between movements

cool down

jump on a rower and do an easy 2min Row.

Then, spend a few minutes with feet lying up the wall for an easy Hamstring stretch and recovery.

competitors

strict pullup (50 in as little sets as possible)

Back Squat (5-5-5-5-5-)

across

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