Monday – Basin CrossFit
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Monday

3
Oct

Monday

Basin CrossFit – CrossFit

Warm-up

Partner Wall Balls — They stand next to each other and throw the ball up the wall aiming for it to land back at their buddy, rather than themselves.

Start with 4 total Wall Balls, then Every 30sec, add another 2 more reps. So round 2 = 6 total Wall Balls and so on… until they can’t hold the reps any longer. Aim to get everyone to 14 reps (7 reps each), which will take 3.5min.

Rest a few minutes, then repeat with:

Partner MB Situp Throws — Seated facing each other, perform a Situp with the ball touching the ground behind their heads and then toss to partner who then does the same thing. Start with 4 reps and add 2 every 30sec. These will take a little longer, so encourage them to go fast!

(10min) Hip Prep and Mobility (Partners)

While one person performs the Over the Box Stretch for 1min each side, the other person performs alternating Long Lunge Sequence .

Wod prep

5min) With an empty Barbell, review Front Squat and Power Clean as needed.

* Perform as many reps as needed so they are moving well. Use Power Clean progressions of your choice.

(10min) Prep for Workout

3 Front Squats + 3 Power Cleans

3 sets — Increasing the load each round.

Then perform one more set as a group with everyone using their working weight

workout

Metcon (AMRAP – Rounds)

rx+

3 Front Squats @ 60% 1RM

3 Power Clean @ Same load

EMOM 3min

4 Front Squats

4 Power Cleans

EMOM 3min

5 Front Squats

5 Power Clean

EMOM as long as possible

Metcon (AMRAP – Rounds)

rx

3 Front Squats @ 50% 1RM

3 Power Clean @ Same load

EMOM 3min

4 Front Squats

4 Power Cleans

EMOM 3min

5 Front Squats

5 Power Clean

EMOM as long as possible

Metcon (AMRAP – Rounds)

3 Front Squats

3 Power Clean

EMOM 3min

4 Front Squats

4 Power Cleans

EMOM 3min

5 Front Squats

5 Power Clean

EMOM as long as possible

competitors

Front Squat (5-5-5-5-5)

Metcon (AMRAP – Reps)

On the minute for 10 minutes:

Odd: 20 pull ups (chest to bar)

Even: 20 Ring dips
NOTE: Goal is to complete the work with the minute, you will have 5 opportunities for each movement. For an added challenge try to complete all sets unbroken. Scale to 15 or 10 reps per movement, if needed, so that at least one round can be done unbroke

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