Saturday – Basin CrossFit
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Saturday

18
Feb

Saturday

Basin CrossFit – CrossFit

Warm-up

(5-10min) Play Duck, Duck, Goose!!!

Have everybody in a plank position situate themselves in a circle. One person starts out as the ‘Goose’. They run around the circle, tapping each person on the heal saying, “duck, duck, duck”, until they decide they want someone to be the “goose”. They then tap that person and yell “GOOSE!”. That person needs to get up and chase them around the circle back to their spot. If the original goose gets caught, they need to perform 5 Jumping Jacks. If they don’t get caught, the new goose needs to perform 5 Jumping Jacks.

Wod prep

(10min) Prep for Workout

10 Hang Power Cleans with an empty Barbell — perform as a group

Then, everyone play 2min of the Fish Game and see who gets the highest score in this time!

Then, go over the Shuttle Run course and everyone complete 10 Shuttle Runs.

End with 10 more Hang Power Cleans at workout weight.

wod

Metcon (Time)

Rx+/Rx

1km Row

10 x 20m Shuttle Run

30 Hang Power Clean (95/65lbs)

750m Row

20 x 20m Shuttle Runs

20 Hang Power Clean

500m Row

30 x 20m Shuttle Run

10 Hang Power Clean

Metcon (Time)

Fitness

1km Row

15 x 20m Shuttle Run

15 Hang Power Clean

750m Row

15 x 20m Shuttle Runs

15 Hang Power Clean

500m Row

15 x 20m Shuttle Run

15 Hang Power Clean

competitors

Metcon (AMRAP – Reps)

As many reps as possible in 11 minutes:

10 KB swings (70/53)

10 GHD sit ups

10 Burpee box jumps (24″/20″)
– Goal is to get 5+ rounds. Unbroken sets and efficient movement through those burpee box jumps will be what’s needed for a good score on this.

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