Monday – Basin CrossFit
Call Us: 432-599-1415

Monday

20
Feb

Monday

Basin CrossFit – CrossFit

Warm-up

(10min) Warmup

Rnd 1: Step Up/Down and Forward Running Drills + Bear Crawl

Rnd 2: Lateral Step Up/Down and Lateral Running Drills + Crab Walk

Rnd 3: Jump Up/Step Down and more forward Running Drills + Duck Walk

Rnd 4: Either Jump up and down and change of Direction Drills + Lizard Crawl (Low body, same legs/arm move together, like a lizard!)

(10min) Hip Prep – In Partners

10 Glute Ham Raises each

30sec Partner Hamstring Stretch each — Face each other with feet touching. Lock hands, and one person at a time, pull the other person towards you, stretching out their hamstrings. Don’t pull too hard!

20 Floor Back Extensions

30sec Partner Lying Arm Lifts each

2 Rounds

Wod prep

(15min) Prep for Workout

Start with the empty Barbell — Do some good reps as a group first, then perform:

5 reps Every 90sec

* Add 10-20lbs every 2min

6 Rounds

* The last round of 5 should be roughly at the 4th or 5th round of weights for the Workout

wod

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
Rx+/Rx

Metcon (AMRAP – Reps)

Fitness

5-10-15-20-25-30

Deadlifts

15-15-15-15-15-15

Step Ups

As Far as Possible in 8min

competitors

Do Rx’d programming for the day.

– Hit this workout with everything you’ve got. Practice going all out and emptying the tank. Save nothing, as this Friday it will no longer be practice, but game time!

– No additional work as today is great practice for our repeat attempts every Monday on the Open workouts.

Leave a Reply