Saturday – Basin CrossFit
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Saturday

25
Feb

Saturday

Basin CrossFit – CrossFit

Warm-up

(10min) Play ‘Zip – Zap – Zop’

Stand in a circle. Someone begins by pointing to another person in the circle and saying “ZIP!” That person then points to yet another person and says “ZAP!” That person points to another person and says “ZOP!” This continues, but the words must be said in order: ZIP, ZAP, ZOP. Every time someone messes up, perform down the list:

Round 1. 4 x T-Rotation Pushups — QUICK SCALE: Knee Pushups

Round 2. 4 x Air Squats

Round 3. 4 x 6 Point Burpee

Round 4. Varying Hand Position Push-ups

Round 5. If we get this far, you guys suck at this game!!

(5min) Foot and Ankle Prep

Spend 30sec-1min in each position

Wod prep

(10min) Prep for Running – Relays in their Partners

400m (70%) – 200m (80%) – 100m (90%)

* Partner 1 runs while Partner 2 rests.

* tag off and go through the 3 distances one after each other.

* The effort should increase as the distances decrease and the amount you are warmed up increases.

(15min) Prep for Clean and Jerk

* As a group, review the Squat Clean and Jerk with an empty Barbell

Dip Drive – Shrug – Hang Power Clean – Front Squat – Hang Squat Clean – Full Squat Clean

Press – Push Press – Push Jerk – Split Jerk

* Do as many reps in each progression as needed to be moving well.

Then, perform Squat Clean and Jerks as:

2 x 5 reps — Break up as needed

3 x 3 reps — Do these unbroken

* Add load each round.

* Aim to be close to the starting weight or maxing out on their last set of 3.

* Some people will need more than 3 sets to get there, but you might want to save going super heavy for the Workout.

wod

Metcon (Weight)

Rx+/Rx

In Partners:

While Partner 1 Runs 400m

Partner 2 needs to perform 3 heavy Squat Clean and Jerks (unbroken) during that time.

Switch for AMRAP 15min
Add total (both partners) volume for each round they do.

* For example, if Partner 1 performs 145lbs for round 1, 155lbs for round 2 and 165lbs for round 3, their score would be 465. You do the same for Partner 2, then add both their scores to get one giant score!

Metcon (Weight)

Fitness

In Partners:

While Partner 1 Runs 400m

Partner 2 needs to perform 3 heavy Power Clean and Jerks (unbroken) during that time.

Switch for AMRAP 15min

competitors

Metcon (Distance)

“Aerobic Session”

Row for 20 minutes

– 30s on

– 30s off

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