Monday – Basin CrossFit
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Monday

7
Nov

Monday

Basin CrossFit – CrossFit

Warm-up

(10min) Squat Warm up + Shoulder Complex #1

* Spend 5min on each, performing up to 10 reps of everything as a group.

* Have them move through everything at a good pace.

(10min) Shoulder Strength Skill

Spend this time working up to a heavy Single Arm High Pull

5 x each arm

4 x each arm

3 x each arm

2 x each arm

1 x each arm

1 x each arm

* Go a little Heavier each set.

* Rest as needed between sets.

* Use KB’s or Dumbbells.

Wod prep

(5min) Review KB Front Squats and KB Push Press as a group with a set of light kettlebells.

* Go over the best way to hold the KB’s and get them to their shoulders so that they don’t end up hurting people’s wrists too much.

(10min) Prep for Workout

15sec Squat Hold + 5 Front Squat

Rest

15sec OH Hold + 5 Push Press

Rest

2 Rounds

* Use their Workout weight for the second round.

* Make any adjustments on their load and Hold method here if needed. (If holding for 15sec is too hard or they can’t maintain technique, have them just use one KB/DB.)

* Prep as needed for the Workout.

wod

Metcon (AMRAP – Rounds and Reps)

rx+

6 Dble KB Front Squats(24/16kg)

6 Dble KB Push Press

AMRAP 3min

Rest 1min

30sec KB Front Squat Hold

30sec KB Overhead Hold

2 Rounds

3 Rounds

Metcon (AMRAP – Rounds and Reps)

6 Dble KB Front Squats (16/12kg)

6 Dble KB Push Press

AMRAP 3min

Rest 1min

30sec KB Front Squat Hold

30sec KB Overhead Hold

2 Rounds

3 Rounds

Metcon (AMRAP – Rounds and Reps)

fitness

6 Dble DB Front Squats

6 Dble DB Push Press

AMRAP 3min

Rest 1min

30sec DB Front Squat Hold

30sec DB Overhead Hold

2 Rounds

3 Rounds

competitors

Front Squat (3-3-3-3-3)

Metcon (No Measure)

Every minute for 12 minutes:

10 Burpees & 10 Box jumps (24″/20″)

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