Saturday – Basin CrossFit
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Saturday

14
Jan

Saturday

Basin CrossFit – CrossFit

Warm-up

(10min) As a group, Jog 400m.

Then, Team Zigzag Drill with Plates:

Everyone needs a 15/10lb plate. Line the teams up with an arms width space between each person. The person at the front of the line races and Zig Zags between their team members down and back to where they started. While they do this, the rest of the team holds the Plate Overhead. Once their teammate gets back to the start, they get to rest. Person 1 switches with the next person in line and they repeat the process.

The movement will change each time someone goes:

Squat Hold with plate out front

Plank Hold with hands on plate and persons jumps over feet instead of zigzagging

Plate on the back or overhead at the bottom of a Squat

Crouch on the plate

Hold Plate out in front and perform Steering Wheels

Wod prep

5min) Review Complex Movements with a PVC

Snatch Deadlift – Hang Power Snatch – OH Squat – Full Squat Snatch + OH Lunge

* Do as many reps as needed to be moving well and understand how the Complex works.

(10min) Prep for Workout

* In Partners:

1 Squat Snatch + 2 OH Lunges (‘I go, you go…’)

EMOM 6min

* Add load every 2min. Their last 2 rounds should be done at Workout weight.

wod

Metcon (AMRAP – Rounds and Reps)

Rx+

3 Squat Snatch (115/75lbs)

6 OH Lunges

Each person alternates and does 1 Round each in an ‘I go, you go fashion’

After every 8 total rounds, they both Run 400m together

AMRAP 25min

Metcon (AMRAP – Rounds and Reps)

Rx

3 Squat Snatch (95/65lbs)

6 OH Lunges

Each person alternates and does 1 round each in an ‘I go, you go fashion’

After every 8 total rounds, they both Run 400m together

AMRAP 25min

Metcon (AMRAP – Rounds and Reps)

Fitness

3 Power Snatch

6 OH Lunges

Each person alternates and does 1 round each in an ‘I go, you go fashion’

After every 8 total rounds, they both Run 400m together

AMRAP 25min

competitors

Metcon (Time)

4 Rounds for time:

21 Wallball (30/20)

15 Ring dips

9 DB Thruster (65/45)
Goal is to finish under 10 minutes. Its only 4 rounds, stay unbroken for as long as possible and push through to the finish!

Snatch (3-3-2-2-1-1)

Build across the working sets to a heavy single for the day.

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