Sunday – Basin CrossFit
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Sunday

27
Aug

Sunday

Basin CrossFit – CrossFit

wod

Metcon (AMRAP – Rounds and Reps)

RX

8 pistols (4 each leg)

8 plank DB rows (4 each arm) (40/25lbs)

AMRAP 4min

rest 1min

100m plate pinch carry (15/10lbs)

8 OH plate lunges

AMRAP 4min

rest 1min

8 front rack lunges (4 each leg) (65/45lbs)

8 bent over row

AMRAP 4min

rest 1min

Metcon (AMRAP – Rounds and Reps)

RX+

8 weighted pistols (4 each leg) (35/25lbs)

8 plank DB rows (4 each arm)

AMRAP 4min

rest 1min

100m plate pinch carry (25/15lbs)

8 OH plate lunges

AMRAP 4min

rest 1min

8 front rack lunges (4 each leg) (95/65lbs)

8 bent over row

AMRAP 4min

rest 1min

Metcon (AMRAP – Rounds and Reps)

Fitness

8 split squats (4 each leg)

8 plank DB rows (4 each arm)

AMRAP 4min

rest 1min

100m plate carry

8 OH plate lunges

AMRAP 4min

rest 1min

8 front rack lunges (4 each leg)

8 bent over row

AMRAP 4min

rest 1min

Warm-up

Partner Chipper

(2 walking lunge steps (R+L) + 1 broad jump) x 50 reps

50 ring rows

50 calorie row/bike

(10 mins) Mobilize

banded pigeon stretch

hip capsule stretch

banded hip flexor stretch

wall couch stretch

lacrosse ball upper back

banded pull aparts

banded face pulls

Wod prep

Review Pistol

15 air squats

5 candlesticks

5 rolling pistols OR rolling to stand with arm assistance

5 pistols OR 5 pistol negatives

pistol progressions video

Prep Stations

With a single DB

3 pistols (each leg) body weight or lightweight

10 plank cherry pickers

3 pistols (each leg) light weight or more weight

10 DB plank rows (5 each arm)

* Grab workout weight at end of this.

With a plate:

10 front rack lunges

10 plate presses

10 OH plate lunges

* Increase weight with the plate or stick with that weight.

With a barbell:

10 front rack lunges

10 bent over rows

* Add weight over 2-3 rounds, reps of 5-6.

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