Monday – Basin CrossFit
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Monday

12
Jun

Monday

Basin CrossFit – CrossFit

Warm-up

(5min) Get them Warm Quick! Perform this with relatively high intensity.

40 Mountain climbers

20 Jumping Jacks

10 Burpees

5 Inchworms + 5 pushups each inchworm descent

(5-10min) Hip and Shoulder Prep (use a moderate dumbbell)

8-6-4-2-1

Single leg deadlifts with DB (each side)

Single arm bent over DB rows (each side)

* Add load if it isn’t challenging enough

Wod prep

(5-10min) Review Deadlift and Clean with an Empty Barbell

deadlift – dip shrug – hang power clean – front squat – hang squat clean – full clean

(10-15min) Prep for the Workout

8-6-4-2-1

Deadlift

Bench

Clean

* This is not for time, this is still the warm up, so do these reps controlled and with purpose.

* Add load each round, with the last set of 2 and 1 being done at your working weights.

wod

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
Rx+/Rx

Metcon (Time)

Fitness (Modified Linda)

10-9-8-7-6-5-4-3-2-1

Deadlift

Bench Press

Clean

competitors

Metcon (4 Rounds for time)

4 rounds for individual times:

1,000m Row

– Rest 90s
– Goal is to hold the fastest pace across the 4 rounds as possible. Record round times.

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