Saturday – Basin CrossFit
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Saturday

3
Jun

Saturday

Basin CrossFit – CrossFit

Warm-up

10min) As a group, jog a 200-400m.

Then, Team Zigzag Drill with plates:

Depending on class size, we will split the class into two-three groups. The teams should be no bigger than 8. Everyone needs a 15/10lb plate. The teams will line up with an arms width space between each person. The person at the front of the line races and zigzags between their team members down and back to where they started. While they do this, the rest of the team holds the plate overhead. Once their teammate gets back to the start, they get to rest. Person 1 switches with the next person in line and they repeat the process.

Change the movement each time someone goes:

Squat hold with plate out front

Plank hold with hands on plate and persons jumps over feet instead of zigzagging

Plate on the back or overhead at the bottom of a squat

Crouch on the plate

Hold plate out in front and perform steering wheels

* You can repeat movements too.

(15min) Work up to heavy 50m prowler as:

1 x 200m

2 x 100m

3 x 50m

* Use a 100m course, so the 200m would be an out and back.

* Partner up or do it in groups. Your rest is the other athletes working.

* Add load each effort, with the last 50m effort being really heavy (you may need to stop mid-push).

* Spend the last few minutes getting the load back down to your working weight, which will probably be around your 100m push load.

Wod prep

(10min) Prep for the Workout

As a group, perform (in front of your wall ball target):

8 Air squats

6 Front squats with MB

1 Front squat + 1 wall ball

6 Wall ball

wod

SCORING: Total rounds and reps for both couplets as a team (combine all scores). Count the 100m prowler as 100 reps. So, if they get halfway through a push (50m), it would be 50 reps.

Metcon (AMRAP – Rounds and Reps)

Rx+

In teams of two:

50 Air Squats

50m Prowler Push (mod)

5min Amrap

40 Wall Ball

50m Prowler Push

5min AMRAP

Metcon (AMRAP – Rounds and Reps)

Rx

In teams of two:

50 Air Squats

50m Prowler Push (mod)

5min Amrap

40 Wall Ball

50m Prowler Push

5min AMRAP

Metcon (AMRAP – Rounds and Reps)

Fitness

In teams of two:

30 Air Squats

50m Prowler Push (mod)

5min Amrap

20 Wall Ball

50m Prowler Push

5min AMRAP

competitors

5k Run (Time)

Max Effort 5k Run
To be done 45 minutes before class

– 5k time trial. Get after it! and then rest the remainder of time before class begins.

Metcon (Time)

For time:

15-12-9-6-3

Thruster (115/80)

5-4-3-2-1

Rope climb (15ft.)
– Goal is to finish under 10 minutes, but shoot for sub 8 min. It really will come down to efficiency on the rope, so try to complete each rep in 2 “pulls” or less.

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