Basin CrossFit – CrossFit
20sec Crazy Finnish exercise
10sec Dead Bug
Then, perform 1 round through of Jami Squat Drill.
(15min) Accessory Work
8 Single Arm DB Row (each side)
8 Back Extensions
4 Strict Dips (Weighted)
* 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.
(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
* Add load each round.
* The last round should be done at the working weight.
HEAVY DUMBBELL SQUAT CLEAN ELIZABETH
DB Squat Clean (70/50lbs)
DB Squat Clean (50/35lbs)
DB Power Clean
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.