Saturday – Basin CrossFit
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Saturday

15
Jul

Saturday

Basin CrossFit – CrossFit

Warm-up

(5-10min) Plank KB challenge game – split the class in two lines.

Do the KB challenge one way, then bear crawl back to the start.

Perform 3-4 times through each.

* Make it a little fun competition to see which team can get through fastest!

(10-15min) Mobility

10 reps each of PVC partner complex

1min each side of Partner hip/back stretch , with more emphasis on the the shoulder part.

1min of Behind the back arm lift – partner style

Wod prep

(10min) Prep for Workout – Do this in Partners.

1-6 reps of the following movements:

MB front squat

Pushup

Burpee wall ball

Plate good morning — Unless you have enough GHD’s for them to work in partners.

Jumping pullups

* Partner 1 does 1 rep, partner 2 does 1 rep, partner 1 does 2 reps, partner 2 does 2 reps and so on until you have both done 6 reps each of all movements.

* stay together, move on to the next movement when the majority of the class has finished each movement.

* review the hip extension briefly and everyone who is performing them do 5-10 reps. For everyone modifying the movement, sort out your modification now.

wod

Scoring

As many rounds and reps as possible in 16min.

* So if someone gets 10 reps in their round of 12 reps, their score would be 2 rounds + 10 reps.

Metcon (AMRAP – Rounds and Reps)

Rx+

4-8-12-16-20-24…

Burpee Wall Ball

Hip Extension

Jumping Pullup

As far as possible in 16min.

Metcon (AMRAP – Rounds and Reps)

Rx

4-8-12-16-20-24…

Burpee Wall Ball

Hip Extension

Jumping Pullup

As far as possible in 16min.

Metcon (AMRAP – Rounds and Reps)

Fitness

4-8-12-16-20-24…

Burpee

Wall Ball

Good Mornings

Jumping Pullup

As far as possible in 16min.

competitors

Metcon (Time)

For time:

2 mile Assault Bike



4 rounds:

5 clean (squat) + front squat (115/80)

10 Toes to bar



1 mile Assault Bike
– 1 rep of the barbell movement consists of a squat clean followed by a front squat. Goal is to finish under 15 minutes, with great times being sub 12 minutes.

Metcon (Time)

3 rounds for time:

200m Odd object carry
– Goal is to find a heavy, awkward object and carry it 200m. Rest as needed between efforts.

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