Monday – Basin CrossFit
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Monday

24
Jul

Monday

Basin CrossFit – CrossFit

Warm-up

Grab a Plate (25/15lb) – 15 sec ON, 15 sec OFF

200m Jog w. plate

Air squats

Plate bent over row

Pushup

Plate squats

Plate presses

Kickbacks

Plate thrusters

Burpee over plate

Partner Mobility

30 sec Supine plank (together)

30 sec Supine pigeon stretch (together)

30 sec Partner over the back stretch (one at a time)

15 sec Partner hanging shoulder stretch (one at a time)

Wod prep

Work up to a heavy 3rep weighted pull-up

Prep Thruster

7-10 Barbell presses

7-10 Barbell behind the neck push press

10 Wrist circles

7-10 Barbell front squats

7-10 Barbell thrusters

wod

Metcon (AMRAP – Reps)

RX +

15sec Thrusters (135/95lbs)

Rest 45 seconds

15sec Weighted Pullups (50/35lbs)

Rest 45 seconds

15sec Burpees

Rest 45 seconds

5 Rounds

Metcon (AMRAP – Reps)

RX

15sec Thrusters (115/75lbs)

Rest 45 seconds

15sec Weighted Pullups (35/25lbs)

Rest 45 seconds

15sec Burpees

Rest 45 seconds

5 Rounds

Metcon (AMRAP – Reps)

Fitness

15sec Thrusters

Rest 45 seconds

15sec Bent Over Rows

Rest 45 seconds

15sec Burpees

Rest 45 seconds

5 Rounds

competitors

Metcon (Time)

Part 1:

For time:

30 muscle ups

– Rest 5 minutes –

For time:

30 Squat snatch (135/95)

– goal is to complete each in under 5 minutes, with great times being under 3 minutes.

Metcon (Time)

Part 2:

3 rounds for quality:

20 Ring row

15 Toes to bar (strict)

10 Triple unders

– For the ring rows, make them as difficult as possible by placing your feet on a bench in front of you. For triple unders try to link 10 successful reps together in a “double-double-triple-double-double-triple” rhythm. If you can do that, then try consecutive triple unders.

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