Monday – Basin CrossFit
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Monday

8
May

Monday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Sweaty!

Run 200m, with the remaining time of 2min, perform single-unders with a jump rope.

Run 100m, with the remaining time of 1min, perform scissor jumps (out/in) with a jump rope.

With the remaining 1min, continuously jump with the jump rope, changing up the movements while jumping:

Fast feet jumping

Side to side jumping

360 jumps!

(5min) Hip Prep

8 x Jiu Jitsu drill steps (4 each side)

8 x bird peckers + 5sec pause with each step

2 rounds

Wod prep

(10min) Prep for lunges/back squats

With an empty barbell, review the barbell walking lunges (on the spot – backwards lunges) PLUS the back squats (also, how to get the bar onto the back from the ground).

Then, spend a few minutes working up to your heaviest working load for the lunges, performing your other two working loads sets as well.

Set 1: 10 reps at 95/65lbs + 10 Back squats

Set 2: 8 reps at 115/75lbs + 8 Back squats

Set 3: 6 reps at 135/95lbs

* Use whatever working loadsyou are going to use in your workout.

(10min) Prep for Workout

5 x Handstand kickups — kick up, hold for 5sec, kick down.

4 x Handstand hand releases — kick up, perform 6 hand releases (3 each side), kick down. SCALE to attempts or shrugs instead.

3 x Wall climbs or workout modification

2 x Handstand walking (perform 20 or so hand touches) or attempts. OR, perform your workout modification here.

wod

Metcon (Time)

Rx+

40 Front Rack Walking Lunges (115/75lbs)

20 Wall Climbs

Rest 3min

30 Front Rack Walking Lunges (135/95lbs)

30 Back Squats (135/95lbs)

Rest 3min

20 Front Rack Walking Lunges (155/105lbs)

40 Handstand Walking steps (20 total each hand)

Metcon (Time)

Rx

40 Front Rack Walking Lunges (95/65lbs)

15 Wall Climbs

Rest 3min

30 Front Rack Walking Lunges (115/75lbs)

30 Back Squats (115/75lbs)

Rest 3min

20 Front Rack Walking Lunges (135/95lbs)

40 Handstand Walking steps (20 total each hand)

Metcon (Time)

Fitness

40 DB Front Rack Walking Lunges

20 Get down/ups

Rest 3min

30 DB Front Rack Walking Lunges

30 Back Squats

Rest 3min

20 DB Front Rack Walking Lunges

40 Bear Crawl Steps (20 each hand)

competitors

Snatch (2-2-2-2-2)

Metcon (Time)

“AGOQ 4”

2 rounds for time:

10 Deadlift (315/205)

20 Deficit HSPU (6″/4″)

30 Front squat (95/65)
– Goal is under 6 minutes. If the HSPU are going to take you a while, scale the deficit down, but keep the total number of 20 per round.

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