Friday – Basin CrossFit
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Friday

2
Jun

Friday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Warm — Jumping Warmup

With a jump rope, alternate single jumps (20-30reps) with jump rope pivots .

3-5 Rounds

* Keep people moving the whole time.

* Switch up the single positions each round (running, feet out/in, 360’s…).

(10-15min) Shoulder Stability Work

4 DB single arm press (both sides) + hold 15sec at the top of the last rep of each set

lying band drill — 5 reps each side

4 DB single arm high pull (both sides)

3-5 Rounds

Wod prep

Review Push Press and DB Hang Snatch (use light loads)

For the push press: press – push press (use pvc or barbell)

For the DB hang snatch: dip shrug – high pull – muscle snatch – punch under into full movement

* Perform as many reps as needed on both movements to have them moving well.

(10min) Prep for the Workout

5-4-3-2-1

Push Press

DB Hang Snatch

* For the sets 3-2-1 use their workout weight.

* In between each set of movements, perform 10-20 double unders (or workout modification).

* Prep as needed for the workout.

workout

Metcon (Time)

RX+

BEYOND RXD

21-15-9

Push Press (135/95lbs)

Hang DB Snatch (alt) (65/45lbs)

Triple Unders

Metcon (Time)

rx

21-15-9

Push Press (115/75lbs)

Hang DB Snatch (alt) (50/35lbs)

25 Doube Unders (each round)

Metcon (Time)

fitness

21-15-9

Push press

Hang DB Snatch (alt)

30 Single Unders

competitors

Power Snatch (12 minute emom of 2 reps climbing in weight)

Back Squat (12 minute emom of 2 reps climbing in weight)

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