Thursday – Basin CrossFit
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Thursday

20
Oct

Thursday

Basin CrossFit – CrossFit

Warm-up

Modified Chris Hinshaw Running Warm Up

As a group, jog 400m to warm up.

DYNAMIC FLEXIBILITY

Leg Swings (10 right leg front to back, left, right side, left side)

Ankle Rotations (10 right & left ankle, clockwise and counter clockwise)

HIP MOBILITY

Side High Knee Karaoke Drill (10m on each side)

Walking while pulling Knee to Chest (while standing tall)

Walking pulling Inner Ankle up to Chest (“Figure 4″)

DRILLS (1x 10m w/ 10m walk between efforts)

Walking Lunges with pelvic tilt (hip flexor stretch)

Toe Touches: Marching opposite hand to toe touches

Straight Legs (prime time)

Fast Stutter Steps with quick arms while driving elbows down & back

Crouching Side Step Shuffle (out 20m & back 20m)

Side step Jumping Jacks with arms moving overhead (out 20m & back 20m)

Run 200m together as a group at a faster pace than the 400m Jog.

Wod prep

Warm-up

10min) Modified Chris Hinshaw Running Warm Up

As a group, jog 400m to warm up.

DYNAMIC FLEXIBILITY

Leg Swings (10 right leg front to back, left, right side, left side)

Ankle Rotations (10 right & left ankle, clockwise and counter clockwise)

HIP MOBILITY

Side High Knee Karaoke Drill (10m on each side)

Walking while pulling Knee to Chest (while standing tall)

Walking pulling Inner Ankle up to Chest (“Figure 4″)

DRILLS (1x 10m w/ 10m walk between efforts)

Walking Lunges with pelvic tilt (hip flexor stretch)

Toe Touches: Marching opposite hand to toe touches

Straight Legs (prime time)

Fast Stutter Steps with quick arms while driving elbows down & back

Crouching Side Step Shuffle (out 20m & back 20m)

Side step Jumping Jacks with arms moving overhead (out 20m & back 20m)

Run 200m together as a group at a faster pace than the 400m Jog.

Warm-up

10min) Modified Chris Hinshaw Running Warm Up

As a group, jog 400m to warm up.

DYNAMIC FLEXIBILITY

Leg Swings (10 right leg front to back, left, right side, left side)

Ankle Rotations (10 right & left ankle, clockwise and counter clockwise)

HIP MOBILITY

Side High Knee Karaoke Drill (10m on each side)

Walking while pulling Knee to Chest (while standing tall)

Walking pulling Inner Ankle up to Chest (“Figure 4″)

DRILLS (1x 10m w/ 10m walk between efforts)

Walking Lunges with pelvic tilt (hip flexor stretch)

Toe Touches: Marching opposite hand to toe touches

Straight Legs (prime time)

Fast Stutter Steps with quick arms while driving elbows down & back

Crouching Side Step Shuffle (out 20m & back 20m)

Side step Jumping Jacks with arms moving overhead (out 20m & back 20m)

Run 200m together as a group at a faster pace than the 400m Jog.

Wod prep

Review Thruster and Hang Squat Cleans with an empty Barbell as a group

* For Thruster: Front Squat – Press/Push Press – Thruster

* For Hang Squat Clean – Dip Drive – Hang Squat Clean

(15min) Prep for Workout

3 Thruster + 3 Hang Squat Clean

5-10 Cals on Assault Bike

3 Round

* Add weight each round.

wod

Metcon (No Measure)

rx+

0-5min

Bike 60/50cals

5-10min

30 Thruster (155/115lbs)

10-15min

Run 800m

15min +

25 Hang Squat Clean (155/115lbs)

Metcon (No Measure)

rx

0-5min

Assault Bike 50/40cals

5-10min

30 Thruster (135/95lbs)

10-15min

Run 800m

15min +

25 Hang Squat Clean (135/95lbs)

Metcon (No Measure)

fitness

0-5min

Assault Bike 30/20cals

5-10min

30 Thruster

10-15min

Run 800m

15min +

25 DB Hang Squat Clean

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