Monday – Basin CrossFit
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Monday

2
Jan

Monday

Basin CrossFit – CrossFit

Warm-up

(5min) Warmup

5 Thoracic Rotations

5 Yoga Pushups

5 PVC Shoulder Pass Throughs

3 Rounds

(15min) Bullet Proof Shoulders Testing Session #1

1.Perform Upper Body Movement Screen

2.Complete one set to failure of Supinated Grip Chest to Bar Pullups

3.Rest 4min

4.Complete one set to failure of Dips on a stable surface (no rings)

5.Rest 3min

6.1 Arm Overhead Carry

Establish a Max weight for 100m in 3 sets or less for each arm

Wod prep

(10min) Review Power Snatch and DB Push Press

With an empty Barbell, review the Power Snatch:

Deadlift – Deadlift Shrug – Hang Power Snatch – Power Snatch

(10-15min) Prep for Workout

1 Hang Power Snatch + 1 Power Snatch

3 Sets — Add a little load each set.

2 Power Snatch

3 Sets — The last 2 sets should be done at Workout weight

wod

Metcon (Time)

Rx+

1-2-3-4-5

Power Snatch (185/125lbs)

5-4-3-2-1 (each arm)

One Arm KB/DB Push Press (70/45lbs)

Metcon (Time)

Rx

1-2-3-4-5

Power Snatch (155/105lbs)

5-4-3-2-1 (each arm)

One Arm KB/DB Push Press (55/35lbs)

Metcon (Time)

Fitness

1-2-3-4-5

Power Snatch

5-4-3-2-1 (each arm)

One Arm DB Push Press

competitors

Back Squat (3-3-3-3-3)

Warm up to a heavy triple and hold that weight across 5 working sets

Metcon (Time)

5 Rounds for time:

20/15 calorie Row

20 KB swing (70/53)

20 Wallball (30/20)

50 Double unders
Goal is to try and finish this workout in under 20 minutes. The KB swing and wallball are two areas where the mental discipline of going unbroken will really pay off. If you haven’t achieved 3 rounds by the 12 minute mark, consider scaling the reps to 15 for those movements.

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