Monday – Basin CrossFit
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Monday

31
Jul

Monday

Basin CrossFit – CrossFit

Warm-up

Bulletproof Hips – Workout #13/Retest #4

Test

Standing lumbo-pelvic flexion

Warmup

Lateral leg swings: x 15 each leg

Alternating groiners: x 20 each leg to discomfort tolerance

Samson stretch: accumulate 1 minute each side

Workout

Sumo deadlifts: 3 x 6 @ moderate weight

Rest at least 1 minute between sets

Retest

Standing lumbo-pelvic flexion

Wod prep

Review the hang power clean as a group with an empty barbell

Dip shrug – hang muscle clean – hang power clean

Then:

Run 200m

10 Walking lunges

10 Single arm KB press (5 each side)

5 Hang power clean

Run 200m

10 Single arm KB walking lunges

10 Single arm KB push press (5 each side)

5 Hang power clean

wod

Metcon (AMRAP – Rounds and Reps)

RX+

400m Run

12 Single Arm KB Walking Lunge (16/12kg)

12 Single Arm KB Push Press (16/12kg)

12 Hang Power Clean (115/75lbs)

AMRAP 24min

Metcon (AMRAP – Rounds and Reps)

RX

400m Run

12 Single Arm KB Walking Lunge (16/12kg)

12 Single Arm KB Push Press (16/12kg)

12 Hang Power Clean (95/65lbs)

AMRAP 24min

Metcon (AMRAP – Rounds and Reps)

Fitness

400m Run

9 Single Arm KB Walking Lunge

9 Single Arm KB Push Press

9 Hang Power Clean

AMRAP 24min

competitors

Clean and Jerk (1 x 20 minute emom )

Metcon (Time)

10 rounds for time

250 meter row

Rest 2:00

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