Friday – Basin CrossFit
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Friday

18
Aug

Friday

Announcements

Basin CrossFit Friend Day! August 26th

Basin CrossFit – CrossFit

Warm-up

Warmup

Long Lunge steps + Hip Flexor Stretch + Groiner

Fast Walking Lunges

Facing Sideways squat, twist, squat, twist……to the other side of the gym

Bird Peckers

Leap Frogs

Bootstrap squats

1 Jumping Squat on the spot + 1 Broad Jump forward…

Hip/midline prep

Floor exercise sequence

Then:

8 Cossack squat with light DB or KB + 10sec pause at the end of each squat. (4 each side)

4 regular squats with same load + 10sec pase at the bottom of each squat

Wod prep

Prep for Workout

review the movements with their working weight, hold for 15-30sec to get a feel for the loading. Adjust as needed.

wod

Metcon (AMRAP – Rounds and Reps)

RX

1min squat hold holding KB (16/12kg)

10 broad jumps

20 walking lunges

AMRAP 12min

Metcon (AMRAP – Rounds and Reps)

RX+

1min squat hold holding KB (24/16kg)

10 broad jumps

20 walking lunges

AMRAP 12min

Metcon (AMRAP – Rounds and Reps)

Fitness

30sec squat hold

5 squat jumps

10 walking lunges

AMRAP 12min

competitors

Metcon (AMRAP – Rounds and Reps)

As many reps as possible in 12 minutes:

9 DB Deadlift (60/40)

6 Burpees

3 DB Power clean (60/40)

– Goal is to get at least 12 rounds, with great scores at 14+. Only one head of each DB needs to touch the ground on each rep.

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