Thursday – Basin CrossFit
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Thursday

9
Feb

Thursday

Basin CrossFit – CrossFit

Warm-up

(6-8min) Tabata Warmup – Alternate after each movement (20sec on/10sec off)

Assault Bike

Side Plank – Right

Side Plank – Left

Crazy Finnish Exercise

3 Rounds

(10min) Max Burpee Broad Jumps

Perform 3-5 reps of 3 Burpee Broad Jumps for distance

1 rep = Burpee into a Broad Jump 3 times.

* Mark farthest point and see if you can beat your score each time. Use the first few efforts as a Warmup.

* Rest a few minutes between sets.

Wod prep

(7min) Review DB Clean with a set of light Dumbbells

Dip Shrug – Hang DB Clean – Deadlift – Full DB Clean

With the light Dumbbells, do a quick review of the Hold positioning. Then, with those Dumbbells, perform a 100m Carry.

(8min) Prep for Workout

10 DB Power Clean Reps + 100m Carry, both with their Working Weight

* If these 10 reps and the Carry feel really hard already, you might want to think about reducing the weight.

wod

Metcon (Time)

Rx+

30sec DB Power Clean (65/45lbs)

30sec Rest

30sec Alternated Grip DB Hold

* One DB on shoulder, one by side

30sec Rest

8 Rounds

Straight into:

400m Alternated Grip Carry

* One DB on shoulder, one by side
SCORING: Total DB Power Clean Reps – Farmers Carry Time

*keep a running total of the DB Power Clean reps across the 8 rounds.

Metcon (Time)

Rx

30sec DB Power Clean (55/35lbs)

30sec Rest

30sec Alternated Grip DB Hold

* One DB on shoulder, one by side

30sec Rest

8 Rounds

Straight into:

400m Alternated Grip Carry

* One DB on shoulder, one by side
SCORING: Total DB Power Clean Reps – Farmers Carry Time

*keep a running total of the DB Power Clean reps across the 8 rounds.

Metcon (Time)

Fitness

30sec DB Power Clean

30sec Rest

30sec Alternated Grip DB Hold

* One DB on shoulder, one by side

30sec Rest

8 Rounds

Straight into:

400m Alternated Grip Carry

* One DB on shoulder, one by side
SCORING: Total DB Power Clean Reps – Farmers Carry Time

*keep a running total of the DB Power Clean reps across the 8 rounds.

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