monday – Basin CrossFit
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monday

11
Jul

monday

Basin CrossFit – CrossFit

Warm-up

(5min) In Partners, relay style with a MB:

While one partner Bear Crawls down the gym and Runs back, the other partner holds a MB directly overhead.

Switch

While one partner Burpee Broad Jumps down the gym and Runs back, the other partner performs MB Thrusters.

Switch

While one partner Runs with the MB directly Overhead down the gym and back, the other partner performs on the spot High Knees (not fast high knees, more like a hop to High Knees).

Switch

(10-15min) Handstand Prep

30sec Handstand Hold

15sec Rest

3 rounds

5 Wall Climbs

1min rest

– Scale these to as high as people can walk their feet up the wall.

2 rounds

5 Strict Handstand Lowers (use abmats here if needed)

1min rest

2 Rounds

4-5 Strict Handstand Pushup (use abmats here if needed)

1min rest

2 Rounds

– Perform Pike HSPU here if people can’t kick up to the wall.

– For Beyond Rxd, have them perform Parallete Handstands here.

Wod prep

(20 minutes)quick review of the power clean

then:

1 x 8 Reps

1 x 6 Reps

1 x 4 Reps

1 x 2 Reps

3 x 1 Rep – The last set of this should be as heavy as they can go for today (doesn’t need to be a Max)

1 x 2 Rep

1 x 4 Rep – This set should be their working weight.

wod

Metcon (Time)

rx+

2-4-6-8-10

Heavy Power Clean (225/155lbs)

10-8-6-4-2

Strict Parallete HSPU

Metcon (Time)

rx

2-4-6-8-10

Heavy Power Clean (185/135lbs)

10-8-6-4-2

Strict HSPU

Metcon (Time)

fitness

2-4-6-8-10

Power Clean

10-8-6-4-2

Box Around The Worlds

competitors

3 position clean + 1 jerk (7 x 1)

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