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

Monday

20
Mar

Monday

Basin CrossFit – CrossFit

Warm-up

(7min) Warmup like a kid!

– regular two footed jumps

– running man (single footed jumps)

– 180 degree jumps

– 360 degree jumps

(8min) Double Under/Holds Prep

10 unbroken Double Unders + 10sec Plank Hold (make it harder by taking one arm/opposite leg off ground)

20 unbroken Double Unders + 20sec Plank Hold

30 unbroken Double Unders + 30sec Plank Hold

40 unbroken Double Unders + 40sec Plank Hold

* Go straight from the Double Unders to the hold, then rest as needed after each set.

Wod prep

5min) Deadlift and Hang Power Clean Review

(15min) Workout Prep/Skill Work

5 Deadlifts + 30sec hold at top of Deadlift + 3 Hang Power Clean + 30sec hold at top of Clean

Rest up to 2min

4-5 Rounds

* Add load each round.

* Their third set should be around your working weight and the last set should feel pretty challenging, but not super heavy.

* The aim is to perform the whole set unbroken. YOU CAN’T PUT THE LOAD DOWN

wod

Metcon (AMRAP – Rounds)

Rx+

20 Double Unders

8 Deadlift (135/95lbs)

4 Hang Power Clean

AMRAP 8min

Metcon (AMRAP – Rounds)

Rx

20 Double Unders

8 Deadlift (115/75lbs)

4 Hang Power Clean

AMRAP 8min

Metcon (AMRAP – Rounds)

Fitness

40 Single Unders

8 Deadlift

4 Hang Power Clean

AMRAP 8min

competitors

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

Build to a heavy triple and try to complete the 6 sets at that weight.

Push Press (3-3-3-3-3-3)

Build to a heavy triple and try to complete the 6 sets at that weight.

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