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

Monday

20
Jul

Monday

Basin CrossFit – CrossFit

squat and running day warmup (No Measure)

BCF mobility flow

-Lunge & twist x 20

– toe touch x 20

– high kicks x 20

– side to side x 20

– squat x 20

– tea cups x 3 l/r

– pushup x 10

– judo pushup x 10

– inchworm x 5

Then :

BCF running skill and plyo warmup

-high knees

– butt kicks

– squat jumps

– A skip

– B skip

– power skip

– bounding

– sprint

Weightlifting

dumbell wtd box jumps (5 x 2 @ 85% height using light dumbells)

Back Squat (1 x 3 @ 90% (build up to))

Pausing Front squats (3 x 5 @ 7 second pause 65% of back squat)

conditioning

Metcon (AMRAP – Reps)

Conditioning: 5 minute amrap (8:00 minute cap total)

5x Thrusters @ 60% of clean & jerk

25 x double unders

then no rest

400 meter sprint + 25 burpees

Extra Work

Metcon (No Measure)

3 rds

snatch x 1 80%

400 meter run

3rd

2 position snatch @ 70% (floor, knee)

10 hspu

3rd

snatch pull 3 x 3 @100%

single kb snatch x 5 l/r 70/53

then

5 x 10 core work

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