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

Thursday

1
Dec

Thursday

Basin CrossFit – CrossFit

Warm-up

(10min) Jump Rope Warmup

50-40-30-20-10

Single Jumps (change foot positioning each round)

Then,

10-20-30-40-50

Unbroken Double Unders (If people can’t do it unbroken, that is fine, just make that the goal)

QUICK SCALE: Use this time for people to practise attempts

* In between each set, perform the following mobility pieces:

Shoulder Rollouts with Rope

Tricep/Shoulder Stretch – Pull Down

Tricep/Shoulder Stretch – Pull Up

Over the Back Shoulder Stretch

(10min) DB Burgener Warm Up Complex

3-5 Rounds of this

* Use the same load for the first 2 rounds and then if possible go up a little for the last 2.

* Make sure people make a mental (or written) note about the load they use, for next time.

Wod prep

5 Single Arm Russian Swings (both Arms)

5 Double Russian Swings

5 Full Swings – Pause 3sec at the top of each Swing

* Do this all without putting the KB Down.

Then, perform:

15-10-5

Kettlebell Swings

* Increase the load each set. The goal is to go as heavy as possible for the set of 10 and 5, while the set of 15 should be done at their working weight.

wod

Metcon (AMRAP – Reps)

rx+

1min Double Unders

1min KB Swing (32/24kg)

1min Burpee

1min Rest

4 Rounds

Metcon (AMRAP – Reps)

rx

1min Double Unders

1min KB Swing (24/26kg)

1min Burpee

1min Rest

4 Rounds

Metcon (AMRAP – Reps)

fitness

1min fast feet

1min KB Swing

1min Burpee

1min Rest

4 Rounds

Leave a Reply