Saturday – Basin CrossFit
Call Us: 432-599-1415

Saturday

21
Jan

Saturday

Basin CrossFit – CrossFit

Warm-up

(10+min) Team Challenge!

In teams of 3-5, each team will need to grab a:

Sled, Medicine Ball, Kettlebell, Plate and a set of Dumbbells.

* Use moderate weights for everything so nothing is too heavy for the majority.

With everyone holding onto one piece of equipment, perform a 400m.

* switch whenever you need to. The speed will be determined by the person pushing the prowler, everyone moves together.

* If any piece of equipment touches the ground, everyone needs to do 5 burpees before continuing.

On completion of the 400m, put your equipment down and then Run 400m as a team.

On completion of the 400m Run, you will need to perform 20 total ‘team’ Pushups.

* If people need to go on their knees, put them at the back of the worm or, to keep the worm from collapsing, just have them perform half range pushups.

Wod prep

(5+min) Review and Prep DB Step Up with:

10 Box Step Ups

10 Lateral Box Step Ups (each side)

10 DB Step Ups (alternating sides) – Use light set of Dumbbells

(5+min) Prep for Workout

10 DB Step Ups – Use Working weight for this set

100m Farmers Carry with same Dumbbells

wod

Metcon (Time)

Rx+

21-15-9

Burpee

DB Step Ups (55/35lbs)

200m DB Farmers Carry

Metcon (Time)

Rx

21-15-9

Burpee

DB Step Ups (45/25lbs)

200m DB Farmers Carry

Metcon (Time)

Fitness

21-15-9

Burpee

Step Ups

200m DB Farmers Carry

competitors

Metcon (Time)

For time:

1,000m Row

30 Pull ups (chest to bar)

750m Row

15 Bar muscle ups

500m Row

10 Burpee Bar muscle ups
– Expect the pull to fatigue quickly and the gymnastics movements to be more difficult than expected. Goal is to finish under 15 minutes.

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