Basin CrossFit – CrossFit
(10min) In partners with a MB, perform 10 reps of each:
Behind the Head Toss – (Face away from partner) Partner stands further away to retrieve it
Squat + Toss to partner
Throw to partner, do a Burpee
Lying Kicking Toss – Partner throws to partner’s feet, who is lying on the ground. They kick the ball back to their partner.
Russian Twist (feet up) then Toss – Sitting sideways to Partner
(5min) Alternate between these two stretches:
1min Frog Stretch
1min Hip Flexor Stretch – each side
(5min) Review Squat Snatch with a PVC and/or an empty Barbell
(10min) Prep for Workout
5 Squat Snatch
3 Squat Snatch
1 Squat Snatch
* Add load each minute. Start out light and end the sets of 5 roughly where they want to do their first set of 5. Then continue to add more weight over the 4 sets of 3 reps.
Metcon (3 Rounds for weight)
Metcon (No Measure)
To be done 30 minutes before class
NOTE: Starting from an empty bar, you get 10 reps to build up to a heavy single in the front squat today. Do not exceed 10 total reps with weight on the bar. This is a classic warmup that encourages larger than normal jumps with weight and preps the CNS (central nervous system) for handling heavier loading.
Power Snatch (115/75)
NOTE: Goal is to finish under 6 minutes. This workout is meant to be done fast and aggressively, so go hard on the row and get after it!