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

Monday

17
Oct

Monday

Basin CrossFit – CrossFit

Warm-up

5min) Bear Complex to Warmup — Use empty Barbell

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press (from behind the neck)

* Perform a few times as a group to get people learning the movements.

Then for the last few minutes of the Warmup, perform:

4 Reps every 30sec (1 rep = PC/FS/PP/BS/PP)

* Scale that to 2 or 3 reps if needed.

* Aim to go for 2-3min.

(10min) Burgener DB Warmup for Shoulder Prep

* Perform 5-6 Rounds with a DB that feels light – moderate.

Wod prep

(10-15min) Prep for Workout with a Partner in a ‘I go, you go fashion’

10-8-6-4-2

OH Squat/Pullup

wod

Metcon (AMRAP – Reps)

rx+

12 Pullups

EMOM 5min

12 OH Squat (135/95lbs)

EMOM 5min

Rest 1min

6 Chest to Bar Pullups

6 OH Squats (135/95lbs)

EMOM 10min

Metcon (AMRAP – Reps)

rx

10 Pullups

EMOM 5min

10 OH Squat (115/75lbs)

EMOM 5min

Rest 1min

5 Chest to Bar Pullups

5 OH Squats (115/75lbs)

EMOM 10min

Metcon (AMRAP – Reps)

fitness

10 Ring Rows

EMOM 5min

10 OH Squats

EMOM 5min

Rest 1min

5 Chest to Bar Jumping Pullups

5 OH Squats

EMOM 10min

competitors

Metcon (No Measure)

emom x 12 minutes

100 meter sprint

Leave a Reply