Monday – Basin CrossFit
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Monday

3
Jul

Monday

Basin CrossFit – CrossFit

Warm-up

(5min) Warmup

Crab walk forward the length of the gym

20 Mountain climbers

Crab walk backward the length of the gym

20 Mountain climbers

1-2 Rounds

* For round two, to increase difficulty, add a med ball to your body. It can’t fall off!

(10min) Squat Prep (perform as a group and use a light kettlebell)

8 Air squat + 3sec pause at the bottom — arms up

8 KB goblet squat + 3sec pause at the bottom

8 KB front rack squat — 4 each side

8 KB squat — hold it out front and up (this may be hard if the KB is heavy)

* Do each set with purpose and focus on getting in the ideal position.

Wod prep

(10min) Prep for Part 1:

*10 empty barbell squats before adding load*

5 Front squats

2 Sets

3 Front squats

3 Sets

* Incrementally add weight across the 5 sets. The last set should be heavy and that should be their starting weight for the first set of 5.

wod

Part 1: Perform a set every 4 or so minutes

Optional Finisher, Tabata front squat: Score = lowest rep count per set. (If you do 15 one set and 20 another, your score is 15.)

Front Squat (5-3-3-1-1-1)

Rx+/Rx

Front Squat (5-5-5-3-3-3-3)

Fitness

Metcon (AMRAP – Reps)

Rx+

Optional Finisher

Tabata Front Squat (65/45lbs)

Metcon (AMRAP – Reps)

Rx

Optional Finisher

Tabata Front Squat (45/35lbs)

Metcon (AMRAP – Reps)

Fitness

Optional Finisher

Tabata Front Squat

competitors

Power Clean And jerk (2-2-2-2-2-2)

Push Jerk – – Use the heaviest weight you can for each set.

Metcon (AMRAP – Rounds and Reps)

As many reps as possible in 10 minutes:

5 Thrusters (185/125)

10 Triple unders

15 Pull ups (Chest to bar)
– Goal is to get 4-5 rounds, if not more. The triple unders should not take more than 1 minute per round. Scale to 10 attempts, or if you absolutely need to, 45 double unders. It is encouraged to at least try the triple unders; if we never try them, we will never get good at them…..

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