Saturday – Basin CrossFit
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Saturday

11
Mar

Saturday

Basin CrossFit – CrossFit

Warm-up

(10min) “Have I ever!?” — A Get to Know You Game

(10min) Shoulder/Pullup Prep

In Partners, perform in an “I go, you go” fashion:

30sec each of Hanging Stretch

4 Jump to Negative Lowers on Pullup Bar

30sec Hold with Chin over the Bar

2-4 Strict Pullups, slow and controlled

2 Rounds

* On the second round, perform the workout modification for the Strict Pullup part.

Wod prep

(5min) Review Power Clean and Jerk

To warm up the positions, go through the Clean and Jerk Complex 2-3 times with an empty Barbell, as a group.

* Clean Deadlift Pockets

* Clean Deadlift Shrug

* Clean Deadlift High Pull

* Power clean

* Full Clean

* Dip Pause

* Push Press + Pause

* Push Jerk

* Split Jerk

(10min) Prep for Power Clean and Jerk

6 x unbroken Power Clean and Jerks — with some load

5 x unbroken Power Clean and Jerks — add more load

3 x 4 Reps Power Clean and Jerks – These do not need to be unbroken.

* The last set of 4 should be what you want to use for the Workout.

* Some people may need 1 or 2 more sets to find their load

wod

Metcon (Time)

Rx+

4 Power Clean and Jerk (heavy)

10 Strict Pullup

4 Rounds

* Every 2min perform 60 Double Unders

Metcon (Time)

Rx

4 Power Clean and Jerk (heavy)

8 Strict Pullup

4 Rounds

* Every 2min perform 50 Double Unders

Metcon (Time)

Fitness

4 Power Clean and Jerk (moderate)

8 Strict Ring Rows

4 Rounds

* Every 2min perform 40 Fast Feet

competitors

Metcon (Time)

“Weston”

5 rounds for time:

1,000m Row

200m Farmer carry (45/30)

50m Waiter carry, right (45/30)

50m Waiter carry, left (45/30)
– Goal is to finish under 35 minutes. Its just a mental grind, so settle in at a slightly uncomfortable pace and just keep pushing.

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