MONDAY – Basin CrossFit
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MONDAY

19
Dec

MONDAY

Basin CrossFit – CrossFit

Warm-up

(10min) Oly Complex #2 – Perform 5 reps as a group, then add a small amount of load and perform it 2-3 more times. Only add

load if technique is perfect!

* Snatch Deadlift past knee

* Snatch Deadlift Pockets

* Snatch Deadlift Shrug

* Snatch Deadlift High Pull

* Muscle Snatch

* Power Snatch

* Hang Power Snatch

* Overhead Squat

* Sots Press

* Full Snatch

(10min) Hip Prep

length of the gym Jiu jitsu warmup

length of the gym Tall Duck Walk

2 Rounds

10 Supine with reach (alternate sides)

Then, work up to a Heavy 5 Rep Weighted Glute Bridge.

* With Back on ground or supported by bench. Put a Barbell in hip crease and perform 5 Bridge Ups. (Hold on to the Barbell so it doesn’t

slide/fall.)

Use 3-5 sets of 5 to find a really heavy load. Work in partners

Wod prep

(5min) Briefly review Deadlift with the empty Barbell if needed.

(5min) Review KB Swing with Light KB, perform complex (without putting KB down):

5 Good Mornings with the KB hanging — Let the KB get momentum and start swinging

5 Half Swings

5 Single Arm Half Swing (each side)

5 Full Swings — Pause at top of each Swing for 5sec

Rest

Repeat with Working weight UNBROKEN.

(10min) Prep for Workout

10 Lateral Jumps over Barbell

8 Deadlift

20 Double Unders — or Workout modification

8 Deadlift – Workout weight

20 Double Unders

wod

Total reps for all three movements. Add KB Swing reps, Burpees and Deadlifts all together for one score

Metcon (AMRAP – Reps)

Rx+

10 Burpee

20 Deadlifts (135/95lbs)

30 Double Unders

AMRAP KB Swing (24/16kgs) for

remaining 4min

10 Deadlift

20 KB Swings

30 Double Unders

AMRAP Burpees for remaining 4min

10 Burpee

20 KB Swings

30 Double Unders

AMRAP Deadlifts for remaining 4min

Metcon (AMRAP – Reps)

Rx

10 Burpee

20 Deadlifts (135/95lbs)

30 Double Unders

AMRAP KB Swing (24/16kgs) for

remaining 4min

10 Deadlift

20 KB Swings

30 Double Unders

AMRAP Burpees for remaining 4min

10 Burpee

20 KB Swings

30 Double Unders

AMRAP Deadlifts for remaining 4min

Metcon (AMRAP – Reps)

Fitness

10 Burpee

20 Deadlifts

30 Fast Feet

AMRAP KB Swing for remaining 4min

10 Deadlift

20 KB Swings

30 Fast Feet

AMRAP Burpees for remaining 4min

10 Burpee

20 KB Swings

30 Fast Feet

AMRAP Deadlifts for remaining 4min

competitors

Back Squat

Warm up to a heavy set of 10 (not 10RM!) on the back squat. Then, try for one unbroken set of 20 reps at that weight. This is one of the best ways to build mental toughness, so commit to it and grind it out!

Metcon (No Measure)

3 rounds for quality:

15 Good mornings

15 Strict toes to bar

– Looking for good quality movement here. Keep those good mornings relatively light.

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