Sunday – Basin CrossFit
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Sunday

2
Apr

Sunday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Warm!

In partners, alternate 30sec on, 30sec off of:

Rnd 1: Burpees

Rnd 2: Lying Ball Throws (the person resting throws the ball)

Rnd 3: Situps

Rnd 4: Ball Throws (repeat)

* Partner 1 works while Partner 2 rests, then they switch.

(5min) Mobilise and Prep for Bench Press (still in partners)

While Partner 1 performs 10 Thoracic Rotations

Partner 2 holds a Hollow Rock — Scale as needed

Switch

Then perform 10 Partner Wall Slides each

Wod prep

(10min) Prep for Part 1

* Review the Push Press movement

Then, have perform:

10 reps with empty barbell

8 reps – add load

6 reps – add load

6 reps – add load

* The last set of 6 should be at or just under your first set weight. Most people shouldn’t need any more sets to warm up to it, but for the stronger few, do another set of 5 if needed.

wod

Max set = How many reps you can perform in a row, unbroken, without putting the barbell down.

Metcon (AMRAP – Reps)

Rx+/Rx

Part 1:

Max Set Push Press (70% 1RM)

Rest 2min

Max Set Push Press (60% 1RM)

Rest 2min

Max Set Push Press (50% 1RM)

Rest 2min

2 Rounds
Part 1: Score load and reps for each set. So, you will have 6 total scores.

* Score load to comments

Metcon (AMRAP – Reps)

Fitness

Part 1:

Max Set Push Press

Rest 2min

Max Set Push Press

Rest 2min

Max Set Push Press

Rest 2min

2 Rounds
score load and reps for each set. So you wil have 6 total scores. score load to comments

Metcon (Time)

Rx+/Rx

Part 2:

10-9-8-7-6-5-4-3-2-1

Clapping Pushup

DB Hang Snatch

Metcon (Time)

Fitness

Part 2:

10-9-8-7-6-5-4-3-2-1

Pushup

DB Hang Snatch

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