Thursday – Basin CrossFit
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Thursday

19
Jan

Thursday

Basin CrossFit – CrossFit

Warm-up

(5min) Warmup (with a light MB and a Partner)

10 Chest Throws (total)

10 Situp Throws

10 Squat Throws

10 Side Throws (each side)

10 Lying Throws each (do one person first, then the next person)

(10-15min) Bulletproof Shoulders Session #9

PVC Pass Through: 5 each position (take 3 steps of bringing hands closer together)

Double KB Overhead Hold: 30sec at light weight (Use DB’s if you don’t have enough KB’s)

2 arm Farmers Carry: 60m at light weight

5 T-Push Up (Pushup + Twist Body into a T position)

4 Rounds

Wod prep

(10min) Review Movements and Prep for Workout

Bench Press:

10 reps with the empty Barbell

8 reps with 40% 1RM

6 reps with 50% 1RM

5 reps with 60% 1RM

4 reps with 70% 1RM — For some people this will be their starting weight.

3 reps with 75% 1RM — Beyond Rxd may need another set to find their starting weight.

In between every second Bench Press set, perform one set of 6-8 reps of Hip Extensions. Add some load on the second set. Add more, less, or stick with what you have depending on how many reps you think you can get with it. Remember the goal is 10.

wod

Metcon (AMRAP – Reps)

Rx+

Max set Bench Press at 70-80% 1RM

Rest 1min

Max set Weighted Hip Extensions (75/55lbs)

Rest 2min

5 Rounds

Metcon (AMRAP – Reps)

Rx

Max set Bench Press at 60-70% 1RM

Rest 1min

Max set Weighted Hip Extensions

Rest 2min

5 Rounds

Metcon (AMRAP – Reps)

Fitness

10 Bench Press

Rest 1min

15 Hip Extensions

Rest 2min

5 Rounds

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