Friday – Basin CrossFit
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Friday

11
Nov

Friday

Basin CrossFit – CrossFit

Warm-up

(10min) Partner Warmup — with an empty Barbell:

I go, you go fashion:

3 Good Mornings + 3 OH Squats + 3 Power Snatch

Switch

3 rounds of Complex each

Then, they do 100m Buddy Carry — Switch at 50m.

2 Rounds

* Scale the Load to a trainer bar or PVC as needed. It shouldn’t feel heavy for 9 reps. The resistance should be just enough to feel good.

* Depending on the skill level of your class, have everyone perform 1 round together with the PVC before they start.

(10min) Hip Prep — In Partners:

With empty Barbell. Perform in I go, you go fashion:

10 Single Stiff Legged Deadlift with Barbell (5 each side)

10 Glute Raises with Barbell in Hips

10 Barbell Wipers

1-2 rounds — time permitting

Wod prep

15min) Review Movements as a group + Prep for Workout

Start with the Pistol Progressions – Rolling Pistols, Assisted Pistols, Box Pistols, Pistols. Have everyone attempt the different versions and then continue to practise the one just before they start failing.

Then, work on the Lateral Step Ups, having everyone perform enough reps to feel comfortable with the movement.

For those adding load, have them add load for a few sets of 4-6 for each movement for 2 rounds.

For those not adding load, have them perform 4-6 reps of their Workout movement for 2 rounds.

* Prep as needed for the Workout.

wod

competitors

Metcon (Time)

rx+

100m MB Carry (30/20lbs)

10 Weighted Pistols

4 Rounds

200m MB Carry

10 Weighted Lateral Step Ups and Over the Box (24”)

2 Rounds

Metcon (Time)

rx

100m MB Carry (20/14lbs)

10 Pistols

4 Rounds

200m MB Carry

10 Weighted Lateral Step Ups and Over the Box (20”)

2 Rounds

Metcon (Time)

100m MB Carry

10 Bulgarian Lunge

4 Rounds

200m MB Carry

10 Lateral Step Ups and Over the Box

2 Rounds

Metcon (Time)

3 Rounds For time:

10 GHD sit ups

10 Power Snatch (155/105)

10 GHD sit ups

10 Burpees

Metcon (7 Rounds for weight)

High Hang Snatch + 2 Overhead Squats

1-1-1-1-1-1-1

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