Basin CrossFit – CrossFit
As a group, jog 400m to warm up.
Leg Swings (10 right leg front to back, left, right side, left side)
Ankle Rotations (10 right & left ankle, clockwise and counter clockwise)
Knee Touches (3x 3-5sec each leg) into wall (toe 4+ inches from wall) to warm achilles
Side High Knee Karaoke Drill (10m on each side)
Alternating Forward Walkover “the Hurdle” Drill: high knee angled out and lift up & over imaginary hurdle (10 yards)
Walking while pulling Knee to Chest (while standing tall)
Walking pulling inner Ankle up to Chest (“Figure 4″)
DRILLS (1x 10m w/ 10m walk between efforts)
Walking Lunges with Pelvic Tilt (hip flexor stretch)
Walking Lunges with Torso Twist towards side of extended knee
Woodpecker (stand on 1 leg, bend at waist, touch ground w/ 2 hands, while the other pivots up and back to 90deg position from the ground)
Toe Touches: marching opposite hand to toe touches
Butt Kicks (knee pointed to ground)
Straight Legs (prime time)
Fast Stutter Steps with quick arms while driving elbows down & back
Crouching Side Step Shuffle (out 20 yards & back 20 yards)
Side Step Jumping Jacks with arms moving overhead (out 20 yards & back 20 yards)
(5-10min) Review the Clean and jerk thoroughly with a barbell as a group.
*Go over all the various clean options and jerk options.
(10min) Prep for Clean and Jerk
1 x 5 reps
3 x 3 reps
3 x 1 rep
* Add load each round.
* Focus on consistency through the mechanics of the movements.
* Rest as needed or time allowed between each set.
* Make the last set of 1 rep be pretty close to where they want to start their attempts.
perform clean and jerks
prep for 1 mile:
run 1 x 100 meter sprint at 70-80%
FITNESS TESTING #2
Clean and Jerk (1rm )
Clean and Jerk (3rm)
Front Squat (3-3-3-3-3)
Metcon (No Measure)
Every minute for 12 minutes:
10 Burpees & 10 Box jumps (24″/20″)
– Goal is to finish each round within the 1 minute window. If a round takes longer than a minute, finish that round and the workout is over.