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

Sunday

16
Jul

Sunday

Basin CrossFit – CrossFit

Warm-up

(10min) Station Rotations to Warmup (you need empty barbells set up)

* start at different stations and switch out every minute.

Assault bike

Barbell wipers

Bent over barbell row

Landmines

MB cleans

2 Rounds each

* With any time remaining, perform:

3 x 8-10 Barbell roll outs

With a few bars set up with plates, everyone share and rotate through.

Wod prep

(10-15min) Review Barbell Movements + Clean Complex

As a group, review the clean with the clean complex (use a pvc or an empty barbell).

Then, perform:

1 High hang squat clean + 1 mid thigh squat clean + squat clean + 1 front squat

5-6 Rounds — or how ever many rounds it takes to get to a moderate load.

* Rest as needed between sets.

(10min) Prep for Workout

First, get your weight back down to your working weight and perform 2 squat cleans + 2 front squats if needed.

Then, perform:

8 Around the worlds (4 shoulder/4 leg)

8 Hanging leg raises

8 Knees to elbows or attempts

wod

Time to complete the workout – total calories accumulated on assault bike.

* So, if their time is 11min for the total workout (include the 7min of assault bike) and they performed 80 total calories (4min and 3min combined), that would equate to 1.20min in time and their score would be 11min-1.20min = 9.40min.

Metcon (Time)

Rx+

4min Assault Bike

4 Squat Clean (115/75lbs)

6 Front Squat

8 Knees to Elbows

4 Rounds

3min Assault Bike

Metcon (Time)

Rx

4min Assault Bike

4 Squat Clean (95/65lbs)

6 Front Squat

8 Knees to Elbows

4 Rounds

3min Assault Bike

Metcon (Time)

Fitness

4min Assault Bike

4 Power Clean

6 Front Squat

8 Situps

4 Rounds

3min Assault Bike

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