Friday – Basin CrossFit
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Friday

6
Jan

Friday

Basin CrossFit – CrossFit

Warm-up

(5min) To Warm Up: Line up a set of 6-7 Boxes of increasing heights in a row.

Then perform:

Bear Crawl down (next to the boxes) — Step Up and Over Boxes on the way back

Crab Walk down — Step Up and Down Laterally on the way back

Bear Crawl down — Jump up and Step Down

Crab Walk Down — Either Jump Up/Down, or Jump from Box to Box

(10min) Bulletproof Shoulders Session #2

50m 2 Arm Farmers Carry @ 100% of their 100m 1 Arm Farmers Carry Max

Proceed straight into Nerve Flossing (see video below)

Nerve Flossing : 10 palms down and palms up

4 Rounds

Rest 45sec between each round

Wod prep

(5min) Review Deadlift as a group as needed.

(10min) Prep for Workout:

On the Rower, perform 500m Ascending Pace

100m easy – 100m mod – 100m regular 500m Workout pace – 200m at Fast Workout Pace

Then, perform:

8 Deadlifts

8 Box Jumps — At their Workout height.

8 Deadlifts — This should be done at Working weight

wod

Metcon (Time)

Rx+

3RFT

500m Row

12 Bodyweight Deadlifts

21 Box Jumps (20″)

Metcon (Time)

Rx

3 RFT

500m Row

12 Bodyweight Deadlifts

21 Box Jumps (20″)

Metcon (Time)

Fitness

3 RFT

500m Row

12 Deadlifts

21 Step Ups

competitors

Deadlift (3-3-3-3-3)

Warm up to a heavy triple and hold that weight across 5 working sets

Metcon (Time)

Death by:

Snatch (135/95) & Muscle-up
Start with 1 rep of each movement in the minute. Add 1 rep to each, each successful minute. Example: Min1 – 1 snatch & 1 muscle up, Min 2- 2 snatch & 2 muscle up, and so on. These are full snatches (squat). Workout ends when you can no longer complete the work within the given minute.

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