Sunday – Basin CrossFit
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Sunday

23
Jul

Sunday

Basin CrossFit – CrossFit

Warm-up

Bulletproof Hips — Workout #9

Warmup

Side shuffles: 4 x 10M

Walking lunge: 20 steps while holding light DBs in both hands

alternating kossacks x 10

1 Arm waiters carry: 50M each arm @ light to moderate weight (100M total)

Keep your breathing rate under 5 breaths/20 seconds

3 Rounds

Workout

1 Arm waiters squat: 3 x 8 each arm

1 Arm farmer carry: 3 x 60M each arm

Stretch

Hip wind up stretch

Wod prep

30 Single Unders — Jump Laterally

3 Wall climbs (scale height up wall)

30 Single unders — jump forward & back

1 Handstand kick up + 20 sec hold (scale to wall climb + wall facing hold)

30 Single unders — backward

1 Handstand kick Up + 10

Cherry pickers — Scale to wall facing cherry pickers.

30 Single leg jumps — 15 right, 15 left

1min Freestanding kick ups — Scale to handstand kick up against wall or attempts.

Practice:

Solo work: Start on the wall a bit further away from the wall and work with taking one foot off of the wall at a time.

Partner Work: If very confident with handstand kick ups, can kick up to a partner’s hands and use this person to spot them (in place and walking).

wod

Metcon (Time)

RX+

150 Single Unders

150ft Handstand Walk

50 Single DB Step Ups

100 Single Unders

100ft Handstand Walk

40 DB Step Ups

50 Single Unders

50ft Handstand Walk

30 DB Step Ups

25 Single Unders

25ft Handstand Walk

20 DB Step Ups

Metcon (Time)

RX

100 Single Unders

100ft Handstand walk

50 Single DB Step Ups

75 Single Unders

75ft Handstand Walk

40 DB Step Ups

50 Single Unders

50ft Handstand Walk

30 DB Step Ups

25 Single Unders

25ft Handstand Walk

20 DB Step Ups

Metcon (Time)

Fitness

100 Single Unders

10 Round the Box Walks

25 Single DB Step Ups

75 Single Unders

7 Round the Box Walks

25 DB Step Ups

50 Single Unders

5 Round the Box Walks

25 DB Step Ups

25 Single Unders

2 Round the Box Walks

25 DB Step Ups

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