Basin CrossFit – CrossFit
(6min) Get Warm with Hip Opening drills — down the gym
Up and Over the Fence drill
Long lateral lunges
Tall Duck Walk
(8min) Then, with a light DB perform:
10 Goblet Squats
30sec Wall Squat Hold with DB held out front (straight arms)
10 Cossack Squats (5 each side holding Dumbbell)
30sec Wall Squat Hold with DB Overhead in 1 Arm (right)
10 DB Windmills (5 each side)
30sec Wall Hold with DB Overhead in 1 Arm (left)
(12min) Prep for Workout — Pause Squats
10 Reps with empty Barbell — Pause 3sec at the bottom for the first 5 reps
4 reps – 2 reps with 3sec pause at the bottom + 2 regular Squats
Then straight into:
2 Reps every 90sec (no pause)
* Add weight each round.
* The last set of 2 should be just under or at starting/working weight.
Back Squat (2-2-2-2-2-2-2 @ 90-95% of 1RM)
Perform one set every 2-3 min.