Friday – Basin CrossFit
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Friday

14
Jul

Friday

Basin CrossFit – CrossFit

Warm-up

(15min) Bulletproof Hips – Workout #5

Warmup

Banded posterior ankle distraction: 1 minute each leg

Lateral banded step overs: x 20 as high as capable without pinching in your hips

Paused squat press outs: x 8 with 10-25 pound KB, DB or Plate

Jump squats: x 5, do not connect reps, reset your feet between each rep

Workout

1 Arm waiters squat: 3 x 8 each arm @ moderate weight with 3 count pause at bottom, increase the weight on each set if possible. Your last set of 8 should be difficult. (6 sets total)

1 Arm farmer carry: 3 x 60M each arm @ moderate weight after each set of 1 Arm Waiters Squat (6 sets total).

Wod prep

(10-15min) Prep for Workout

Half of the class start on prowlers, other half start on pressing

Prowler

Start with an empty prowler and work up to your workout load with 4-5 50m prowler pushes. Remember, these get heavy after doing a few rounds, so, yes, the goal is to go heavy, but your first few efforts shouldn’t feel TOO heavy. Find a nice balance.

Pressing

5 x Handstand kick ups – kick up to a handstand, hold for 5sec, come down. Scale to 5 wall walks or to 10 pike pushups .

Then, with a light set of dumbbells (one down from your workout weight) perform:

5 Press + 5sec hold at the top of each press

5 Push press

* Repeat with their workout weight.

wod

Metcon (Weight)

Rx+

50m Prowler Push (heavy)

10 DB Push Press (65/45lbs)

30sec DB Hold Overhead

Rest

10 Rounds

Metcon (Weight)

Rx

50m Prowler Push

10 DB Push Press (50/35lbs)

30sec DB Hold Overhead

Rest

10 Rounds

Metcon (Weight)

Fitness

50m Prowler Push

10 DB Push Press

30sec DB Hold Overhead

Rest

10 Rounds

competitors

The CrossFit Total (Total Weight)

– Within the hour, establish a 1RM lift for each of the movements.

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