Monday – Basin CrossFit
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Monday

13
Mar

Monday

Basin CrossFit – CrossFit

Warm-up

(5min) Warmup

20sec Crazy Finnish exercise

10sec Dead Bug

4-5 Rounds

Then, perform 1 round through of Jami Squat Drill.

(15min) Accessory Work

8 Single Arm DB Row (each side)

Rest 1min

8 Back Extensions

Rest 1min

4 Strict Dips (Weighted)

Rest 2min

3 Rounds

* Start light-moderate for the first round, then go heavier each round, aiming for the last set of 8 to feel pretty hard

* Scale Dips to Strict (not weighted), or with a light band. If you still can’t perform them, use a hard version of Box Dips.

Wod prep

(5min) Review DB Squat Clean

With a light set of Dumbbells, as a group, perform:

Front Squats – Hang Squat Clean – Full Squat Clean

(10min) Prep for Workout

5 DB Squat Cleans

4-5 Ring Dips

2 Rounds

* Add load each round.

* The last round should be done at the working weight.

wod

HEAVY DUMBBELL SQUAT CLEAN ELIZABETH

Metcon (Time)

Rx+

21-15-9

DB Squat Clean (70/50lbs)

Ring Dip

Metcon (Time)

Rx

21-15-9

DB Squat Clean (50/35lbs)

Ring Dip

Metcon (Time)

Fitness

21-15-9

DB Power Clean

Box Dip

competitors

Back Squat (to a box) (8-8-8-8-8)

Set up a box (or stack of plates) about 3” below parallel. (For most this will be about 10-12” high) Sit back to the box on each rep, stopping for a half-second once seated, then stand back up as aggressively as possible. Build to a heavy set of 8 and repeat for 5 total sets at the same weight.

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