Monday – Basin CrossFit
Call Us: 432-599-1415

Monday

17
May

Monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

1)Toe touch x 20

Kicks x 20

Squat x 20

Side to side x 20

pushups x 10

judo pushup x 10

groiners x 10

grasshopper x 10

2)pvd progressions

3) light barbell movment warmup for remainder of time

Weightlifting

Metcon (Weight)

16 minute clock

10 minutes to establish max weight alphamaker

starting @ 10:00 emom x 6

1 full snatch @ 90%+ of above

conditioning

Metcon (Time)

7 minute amrap

10 calorie row

15 ttb

20 box jumps

Strength Cycle

Split Jerk (3 rm , 1×3 -5% , 1 x 3 -10%)

Back Squat (3rm, 1 x -5%, 1 x -10%)

Strict press (3rm, 1 x -5%, 1 x -10%)

Bench Press (3rm, 1 x -5%, 1 x -10%)

Ring Dips (3 x 10-12 kipping)

Deficit Handstand Push-ups (3-5 x 5 strict )

landmine twists (3 x 20)

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