Monday – Basin CrossFit
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Monday

9
Jan

Monday

Basin CrossFit – CrossFit

Warm-up

(5min) Warmup

Row 250m

10 Pushup Shoulder Taps (one Pushup + 1 tap on each shoulder with the opposite hand)

3 Rounds

(10-15min) Bulletproof Shoulders Session #3

1 Arm High Pull : 4 x 6 each arm @ 100% 10 rep max of 1 Arm High Pull – What they got on Testing Day 2.

Rest 45sec between arms

4 Rounds

Wall Facing Handstand Hold: accumulate 1min.

QUICK SCALE: Face away from wall, walk feet up wall or Plank Hold.

Wod prep

(5min) Review DB Hang Power Snatch. Use a light DB for this part.

Dip/Shrug – High Pull – Full Movement

(10min) Prep for Workout:

8 Step Up and Overs (up and over the box is one rep)

8 Lateral Step Up and Overs

8 DB Hang Power Snatch — Use Working weight here.

8 Box Jump Overs

8 Lateral Burpee Box Jump Overs

wod

Total Rounds and Reps for both 7min Sections. Add the scores together. So, if you got 5 rounds plus 5 reps in the first Round, then 6+7 in the second Round, your total would be 11+12. (1 round = 15 reps, so if you add your reps and it totals to more than 15, you count that towards another round).

Metcon (AMRAP – Rounds and Reps)

Rx+

5 Lateral Burpee Over the Box Jump (24/20″)

10 DB Hang Power Snatch (55/35lbs)

AMRAP 7min

Rest 1min

2 Rounds

Metcon (AMRAP – Rounds and Reps)

Rx

5 Lateral Burpee Over the Box Jump (24/20″)

10 DB Hang Power Snatch (45/25lbs)

AMRAP 7min

Rest 1min

2 Rounds

Metcon (AMRAP – Rounds and Reps)

Fitness

5 Burpee Plate Jumps

10 DB Hang Power Snatch

AMRAP 7min

Rest 1min

2 Rounds

competitors

Metcon (Time)

For time:

100 Toes to bar

– every minute perform 30 double unders
This is a simple test to gauge your current capacity with this movement. Finishing in under 5 minutes is a general baseline to be “good” at these. 10 minute cap. Starts on double unders.

Metcon (Time)

6 rounds for time:

15 calorie Assault Bike

20m HS walk

2 legless rope climbs

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