monday – Basin CrossFit
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monday

2
Feb

monday

Basin CrossFit – CrossFit

Warm-up

10 minutes warmup + 5 minutes to warmup w/ weight and prepare bar

2 rds

overhead active band stretch x 20 reps

active lat stretch x 10 l/r

active rack pec stretch x 10

500 meter row/.5 mile bike

2 rds w/ bar

5 muscle snatch

5 ohs

5 strict pullups

5 squat jumps (w/bar)

Weightlifting

Metcon (Weight)

1a) 4 x 3 snatch balance + 5 ohs

rest 60 sec

1b) 4 x me ub c2b pullups

rest 60 sec

conditioning

*if time permits after setting up wod

2 rds

foam roller thoracic flexion x 10

banded 1 arm thruster x 6 l/r

(focus on packing the shoulder and shifting energy from lower body to upper)

active planter flexion calf stretch x 10 l/r

Metcon (Time)

3rft – 15 minute cap

40 kbs 53/35

30 box jumps 24″/20″

20 thrusters 95/65

10 handstand pushups

Extra Work

4 rds

negative body lever x 4 (10 sec each)

trx shoulder bridge x 10

4 rds

single arm plank x 30 seconds

reverse hyper static hold x 10 sec

4rds

headstand reverse hyper x 8

around the world x 10

4 rds

negative t 2 b x 4 (10 sec each, lower legs to l-sit position and back up)

vertical pike pull x 5

Metcon (Weight)

5:00 emom

5 x power snatch begin @ 60% and add each round

rest 1:00

1 x me (at least 4!) of 80% of most weight completed.

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