Monday – Basin CrossFit
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Monday

30
Jan

Monday

Basin CrossFit – CrossFit

Warm-up

(5min) Warmup

5 Thoracic Rotations

5 Yoga Pushups

5 PVC Shoulder Pass Throughs

3 Rounds

(15min) Bulletproof Shoulders Re-Testing Session #1

PART ONE: Perform Upper Body Movement Screen (repeat for comparison and any improvement)

PART TWO: Complete one set to failure of Supinated Grip Chest to Bar Pullups

* These should be done Strict

* Scale to Regular Strict Pullups, or a hard version of Inverted Bar Row. (repeat the same movement as when you tested)

Rest 4min

PART THREE: Shoulder Press (Double Arm)

Establish your 10 rep Max in 3 sets or less.

* Keep the same pace on the way up as you do on the down

Rest 3min

PART FOUR: 1 Arm Overhead Carry

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

* Ideally 1-2 sets to avoid too much fatigue. You will need to perform 100m individually with both arms for a total of 200m. Rest between each arm.

Wod prep

(10min) Prep for Workout

* Perform 2 rounds of the Workout (half reps) as the Prep to review and warmup the movements.

5 Weighted Lateral Stepups — left side

50m Crab Walk

5 Weighted Lateral Stepups — right side

50m Bear Crawl

wod

Metcon (Time)

Rx+

10 Weighted Lateral Step Ups (65/45lbs) — 1DB/KB

50m Crab Walk

10 Weighted Lateral Step Ups

50m Bear Crawl

3 Rounds

Metcon (Time)

Rx

10 Weighted Lateral Step Ups (55/25lbs) – 1DB/KB

50m Crab Walk

10 Weighted Lateral Step Ups

50m Bear Crawl

3 Rounds

Metcon (Time)

Fitness

10 Lateral Step Ups

50m Crab Walk

10 Lateral Step Ups

50m Bear Crawl

3 Rounds

competitors

Deadlift (3-3-3-3-3)

Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/20/2017 and try to go heavier.

Metcon (AMRAP – Reps)

As many reps as possible in 20 minutes:

15 calorie Assualt bike (or 20 cal Row)

10 Bench press (BW/.75BW)
– 8-10 rounds is ideal here. If 10 bench at the RX weight can’t be done unbroken, scale down to where at least 3 rounds can be done without racking the bar mid-set.

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