Friday – Basin CrossFit
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Friday

20
Jan

Friday

Basin CrossFit – CrossFit

Warm-up

(5min) Station Rotations

1min Assault Bike

1min (30sec Mountain Climbers/30sec Crazy Finnish Drill )

1min V-Ups

1min Pushup + Sun Salute each side (1 Pushup, turn to right, hold side plank, 1 Pushup, turn to left, hold side plank)

1min Jumping Pullups

(10-15min) Bulletproof Shoulders Session #10

1 Arm Overhead Carry : 3 x 75m each arm @ 100% of their 100m max

Rest 1minute between arms

Wod prep

(5min) Review Barbell Movements (with PVC)

Do one round of the PVC COMPLEX as a group.

Then, with the PVC, review Power Clean and SDHP briefly.

Deadlift – Shrug – High Pull – Full Power Clean

Sumo Deadlift – Shrug – High Pull Slow – Full SDHP

(5min) Prep for Workout

6 Power Clean + 6 SDHP with empty Barbell

5 Power Clean + 5 SDHP with Working Weight

* Do the last set at the speed you want to hold for the Workout

wod

Metcon (AMRAP – Reps)

Rx+/Rx

Tabata Assault Bike

Tabata Power Clean (95/65lbs)

Tabata Assault Bike

Tabata SDHP (95/65lbs)
The total score is total reps for everything. Add Cals + Reps + Cals + Reps to get total score.

BUT, for every Calorie you score less on in your second round of Assault Bike, you take that amount off of your first round of Assault Bike total Calorie score. So, if you got a total of 200 Calories in your first round of Assault Bike Tabata and 180 Calories in your second round, your new score for your first round would be 180 as well.

Metcon (AMRAP – Reps)

Fitness

Tabata Assault Bike

Tabata Power Clean

Tabata Assault Bike

Tabata SDHP
The total score is total reps for everything. Add Cals + Reps + Cals + Reps to get total score.

BUT, for every Calorie you score less on in your second round of Assault Bike, you take that amount off of your first round of Assault Bike total Calorie score. So, if you got a total of 200 Calories in your first round of Assault Bike Tabata and 180 Calories in your second round, your new score for your first round would be 180 as well.

competitors

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

Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/6/2017 and try to go heavier.

Metcon (Time)

For time:

10-8-6-4-2

Thruster (135/95)

50-40-30-20-10

Double under
– Quick couplets have been the theme of the week. Practice keeping quick transitions and just starting each set, even if you think your not ready. You may surprise yourself!

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