Monday – Basin CrossFit
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Monday

14
Aug

Monday

Announcements

Basin CrossFit Friend Day! August 26th

Basin CrossFit – CrossFit

Warm-up

In partners with a light medicine ball X10

chest passes

overhead throw

behind the head throw

side throws

squat to throw

situp to throw

lying tosses

With Medicine ball

Crab Walks back/forth

Partner Bear Crawls

Windshield wipers X10

Clusters X10

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

Box lateral step ups

Wod prep

Prep for Part 1

First, review the bench press as needed T

Then perform:

10 reps with the empty barbell

2 x 8 reps with an increasing load

Prep Part 2

10 DB thrusters

5 lateral box jump overs

10 DB thrusters

30 double unders

wod

Bench Press (3 x 8)

RX

Part 1:

bench press

3 x 8 reps

Metcon (Time)

RX

Part 2:

10 DB thrusters (50/35lbs)

20 lateral box jump overs (24/20″)

30 DB thrusters

60 double unders

Bench Press (3 X 8)

RX+

Part 1:

bench press

3 x 8 reps

Metcon (Time)

RX+

Part 2:

10 DB thrusters (65/45lbs)

20 lateral box jump overs (24/20″)

30 DB thrusters

40 triple unders

Bench Press (3 X 8)

Fitness

Part 1:

bench press

3 x 8 reps

Metcon (Time)

Fitness

Part 2:

10 DB thrusters

20 lateral step up overs

30 DB thrusters

60 single unders

competitors

Metcon (No Measure)

3 rounds for quality:

25 Hip extensions

2 Rope climbs (L-sit)

– Hold a (25/15lb) plate on the hip extensions to add difficulty. The rope climbs will start and finish in the seated position. Compare to 7/7.

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