Saturday – Basin CrossFit
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Saturday

1
Apr

Saturday

Basin CrossFit – CrossFit

Warm-up

(10min) Relay warmup:

Divide the class into teams of 6-8. perform an Indian Run with 1 MB. If it is a big group, add another MB.

Then, in their same groups, we will line up one behind each other.

Down the gym (or outside), we’ll set up 3 MBs about 10-15m away from each other.

In relay style, each person runs to the first MB, performs 3 MB Deadlifts, runs to the 2nd MB and performs 3 MB Thrusters, runs to 3rd MB and performs 3 MB Cleans, then runs back, zigzagging through the Medicine Balls, tagging a team mate.

go at it against each other!!

Make each Ball in the lineup a little heavier than the next one.

(5min) Partner Mobility (1min per exercise per person)

Squat mobility

Over the back stretch

Wod prep

(5min) Review Barbell Movements as a group – share a bar (I go, you go)

Sumo Deadlift – Sumo Deadlift High Pull – Front Squat – Push Press – Thruster – Back Squat

(10min) Prep for Workout

In partners (I go, you go), perform:

3 x 3 reps of each movement as a complex (without putting the barbell down)

* Add load each time. The last 2 sets should be at your working weight.

wod

Metcon (AMRAP – Rounds and Reps)

Rx+

In Partners (I go, you go), 1 Round each:

5 Sumo Deadlift High Pull

5 Thruster

5 Back Squat (115/75lbs)

AMRAP 15min

Metcon (AMRAP – Rounds and Reps)

Rx

In Partners (I go, you go), 1 Round each:

5 Sumo Deadlift High Pull

5 Thruster

5 Back Squat (95/65lbs)

AMRAP 15min

Metcon (AMRAP – Rounds and Reps)

Fitness

In Partners (I go, you go), 1 Round each:

5 Sumo Deadlift High Pull

5 Thruster

5 Back Squat

AMRAP 15min

competitors

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