Saturday – Basin CrossFit
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Saturday

10
Jun

Saturday

Basin CrossFit – CrossFit

Warm-up

(5+min) Game to Warmup

Ball circle game — Everyone has a med ball (different weights).On the coaches command, pass it left/right, etc., every time someone drops the ball. Perform a movement in this order:

1. Hollow rock

2. Supine plank hold

3. Squat hold

* Hold for 30sec each time.

(5+min) Then, using those 3 movements, on the coaches call

BACK (hollow rock) – BELLY (plank on elbows) – SQUAT – (squat hold) you’ll need to quickly get to the position the coach has called out.

(5+min) Box jump prep

As a group (maybe in partners, depending on space and boxes), with a box, perform:

10 Lateral step ups each side — Keep same foot on the box during all 10 reps.

10 Step ups

10 Jump up step down

5-10 Jumps — as they intend to do for the workout

* Use your workout height for this.

Wod prep

(10min) Prep for the Workout (in Partners)

While one person performs 10 cals on the assault bike, the other performs:

5 KB deadlifts + 5 Russian swings + 5 full swings

Switch

While one person performs 10 cals on the rower, the other performs:

5 inchworm + pushup + 5 regular pushup + 5 deficit pushup (or workout modification here)

Switch

wod

25 min cap

Metcon (Time)

Rx+

60/40cals Assault Bike

60 Box Jump (30/24″)

60 KB Swing (32/24kg)

60 Deficit Pushups

60/50cals Row

Metcon (Time)

Rx

60/40cals Assault Bike

60 Box Jump (24/20″)

60 KB Swing (24/16kg)

60 Deficit Pushups

60/50cals Row

Metcon (Time)

Fitness

40/20cals Assault Bike

40 Plate Jump or Step Up

40 KB Swing

40 Pushups

40/30cals Row

competitors

Metcon (Time)

For time:

50-40-30-20-10

Wall ball (30/20)

Box jumps (24”/20”)
– Goal is to finish under 16 minutes. Consider stepping down on the box jumps (not rebounding) if you have not been doing those recently.

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