Monday – Basin CrossFit
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Monday

17
Jul

Monday

Basin CrossFit – CrossFit

Warm-up

With the parallettes set up in a line for the workout, perform as a mini obstacle course:

Bear crawl down one way

Step over parallettes back down

Cartwheel there and back — left facing down and right facing back.

3-4 Rounds each, or for 5min.

* Start with stepping over the parallettes on the first round, then do single jumps the next round, then do double jumps the third round.

bullet proof hips

Warmup

Straight leg row: 250M

Inchworms : x 5

Sumo inchworms (wide stance): x 5

Leg abducted rocking: x 5 each leg

Sciatic nerve flossing : 1 minute each leg

Workout

Single leg deadlifts : 3 x 8 each leg using barbell @ moderate weight, increase the weight on each set if possible, perform all reps with a slower down/faster up tempo. Your last set of 8 should be difficult. (6 sets total)

Bent knee hollow body hold : 30 seconds after each set of single leg deadlifts (6 sets total).

Wod prep

As a group, review all the movements and their standards.

* Start with an easy version on the ring rows first, then have them perform 5-10 reps of everything as they are going to do it in the workout.

wod

Metcon (Time)

RX+

20 Pushup

20 Inverted Row

20 Lateral Jumps Over Parallettes

10 Parallette Pass Throughs

3 Rounds

Metcon (Time)

RX

20 Pushup

20 Inverted Row

20 Lateral Jumps over Parallettes

10 Parallette Pass Throughs

3 Rounds

Metcon (Time)

Fitness

10 Pushup

10 Ring Rows

10 Lateral Jumps Over Parallettes

10 Parallette Pass Throughs

3 Rounds

competitors

Metcon (Time)

5 rounds for individual times:

25 Sumo deadlift high pull (75/55)

25 Push press (75/55)

25 calorie Assault bike

– Rest 1 min –

– Goal is to finish each round in under 3 minutes.

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