Saturday – Basin CrossFit
Call Us: 432-599-1415

Saturday

6
May

Saturday

Basin CrossFit – CrossFit

Warm-up

(10min) Funnel Tag

Here are the rules:

* We will be in groups of 6-8 for this game. The goal is to have one person try and tag the ‘safe’ person who the rest of the team is trying to protect. No going through the funnel. Don’t resort to violence!

* Use a timer for each round. If the person isn’t tagged within 30sec, the tagger performs x amount of burpees. If they do get tagged within the 3osec, the team performs the burpees. Switch the tagger out. Play enough rounds until they are warm and most people have had a turn at being the tagger/taggee.

(10min) Overhead Carry Prep

With a light dumbbell (10-15lbs) perform:

30sec Overhead hold – left arm

30sec Overhead hold – right arm

30sec Rest

15sec Iron Cross with DB – left arm only

15sec Iron Cross with DB – right arm only

30sec Rest

2 Rounds

* Some people may not be able to hold your DB in the iron cross, use no load.

Then, with a heavier DB load, perform 50m waiters carry on each arm.

2-3 Rounds

* The last round should be done at your workout weight

Wod prep

(10min) Prep for Workout

5-4-3-2-1

Wall Ball

3-3-3-3-3

Pushup

* Alternate between the two movements with those reps.

* Do the first few rounds of pushups as inchworm + pushup or t-rotation pushups.

* Do the last 2 or 3 rounds of pushups as clapping pushups if you are doing them in the workout.

wod

Metcon (AMRAP – Rounds and Reps)

Rx+

100m Waiters Carry – left arm (65/45lbs)

25 Wall Ball (20/14lbs)

15 Clapping Pushups

100m Waiters Carry – right arm

25 Wall Ball

15 Clapping Pushups

AMRAP 15min

Metcon (AMRAP – Rounds and Reps)

Rx

100m Waiters Carry – left arm (55/35lbs)

25 Wall Ball (20/14lbs)

15 Clapping Pushups

100m Waiters Carry – right arm

25 Wall Ball

15 Clapping Pushups

AMRAP 15min

Metcon (AMRAP – Rounds and Reps)

Fitness

100m Waiters Carry – left arm

15 Wall Ball

10 Pushups

100m Waiters Carry – right arm

15 Wall Ball

10 Pushups

AMRAP 15min

competitors

Metcon (Time)

5 rounds for time:

4 clean & jerk (225/155)

6 Bar muscle ups

40ft. HS walk

.
– Goal is to finish under 10 minutes. Scale the weight to 70% of yesterday’s max, if needed, to make sure these are power clean & jerks

Metcon (No Measure)

3 rounds for quality:

30 GHD sit ups

15 Glute-ham raises (band assist if needed)

Leave a Reply