Friday – Basin CrossFit
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Friday

19
May

Friday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Warm

With a light DB (10/15/20lbs), perform this complex:

4 Front squats + 4 sots press

4 Press + 5sec hold at the top of the movement

4 Thrusters

4 TGU

* Do one round with the right arm, then one round with the left arm.

(15min) Skill work

2 Dragon flag — these should be done slow and controlled.

4 Long ring pushouts

8 Hand releases on dip bar

4-5 Rounds

Wod prep

(10min) Prep for workout

In partners (or by yourselves if there are enough rowers), perform:

15-10-5

Calorie row

10-8-6

DB push press

DB row

* Perform the 15cal row at a moderate pace and the 10 and 5 at a fast pace (breath hard!)

* Use your working weight for the last two rounds of the DB movements.

wod

Metcon (AMRAP – Reps)

Rx+

45sec Row

15sec Rest

45sec DB Push Press (55/35lbs)

15sec Rest

45sec DB Row in Plank

15sec Rest

7 Rounds

Metcon (AMRAP – Reps)

Rx

45sec Row

15sec Rest

45sec DB Push Press (45/25lbs)

15sec Rest

45sec DB Row in Plank

15sec Rest

7 Rounds

Metcon (AMRAP – Reps)

Fitness

45sec Row

15sec Rest

45sec DB Push Press

15sec Rest

45sec DB Row in Plank

15sec Rest

7 Rounds

competitors

Back Squat (1 rep max)

– Establish a 1 rep max back squat. No more than 3 failed attempts at a weight.

Metcon (No Measure)

3 rounds for quality:

15 Bulgarian split squat (each leg, 50/35 DB’s in the front rack position)

15 Good morning (use around 40% of 1RM Back squat)

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