Saturday – Basin CrossFit
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Saturday

4
Mar

Saturday

Basin CrossFit – CrossFit

Warm-up

(7min) Up and down the length of the gym in Partners Relay Style:

Partner 1 Runs down — Skips back while holding MB; Partner 2 Holds the bottom of a Squat

Switch

Partner 1 Bear Crawls down — Does Soldiers back; Partner 1 does Air Squats

Switch

Partner 1 Karaoke/Grapevine (right) down — Karaoke/Grapevine (left) back x 2; Partner 2 holds a MB Overhead

Switch

Partner 1 Burpee Broad Jumps there and back; Partner 2 does MB Press

(3min) Hip Extension Prep (still in Partners)

Partner 1 Holds a Superman on the GHD (face down) while Partner 2 performs 20 V-Ups

Switch

Partner 1 Performs 20 Hip Extensions while Partner 2 holds a Hollow Rock

Wod prep

(10min) Prep for Workout

10 Step Ups + 10 Lateral Step Ups + 10 Box Jumps + 4 Box Jump Overs

10-15 MB Cleans

10 Parallette Pass-Throughs — Or workout modification

10 Jumping Pullups

wod

Metcon (AMRAP – Rounds and Reps)

Rx+

45 Hip Extensions

45 Box Jump Overs (32/24″)

45 MB Cleans (20/16lbs)

45 Parallette Pass-Throughs

45 Jumping Pullups

AMRAP 35min

Metcon (AMRAP – Rounds and Reps)

Rx

45 Hip Extensions

45 Box Jump Overs (24/20″)

45 MB Cleans (20/14lbs)

45 Parallette Pass Throughs

45 Jumping Pullups

AMRAP 35min

Metcon (AMRAP – Rounds and Reps)

Fitness

30 Good Mornings

30 Step over the Box

30 MB Cleans

30 Box Pass Throughs

30 Jumping Pullups

AMRAP 35min

competitors

Metcon (Weight)

Every 30s for 10 minutes:

1 Snatch (heavy)
Warm up to heavy (80-85%) snatch for the day. Then start the clock and try to be as consistent as possible through the 10 minutes.

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