Thursday – Basin CrossFit
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Thursday

23
Feb

Thursday

Basin CrossFit – CrossFit

Warm-up

(7min) Partner Warmup

While Partner one Rows 300m (150m easy/150 moderate), the other performs alternating Long Lunge Sequence .

Switch

Then both perform down the length of the gym and back (or 50m)

Frog Jumps over each other

Wheelbarrow each other

Under/Overs each other — You jump over them, then they crawl under you, then you crawl under them, then they jump over you, and so on.

(7min) Hip/Shoulder Prep

15 Banded Good Mornings

15 Banded Side Steps — each direction

10 Hip Capsule Grind + Dog Pee — each side

10 Half Handstands

10 Banded Good Mornings

10 Banded Side Steps

5 Hip Capsule Grind + Dog pee

5 Half Handstands

Wod prep

(10min) Find a Heavy 10 Rep Single Arm DB Press

Perform 3 x 10 reps on each side.

* First set is light, second set is moderate.

* The last set of 10 should be at failure on the last 9/10th rep.

Rest 2-3min between sets.

(10min) Prep for Workout

Review the correct and most efficient TGU technique. Perform 2-3 reps on each side.

Then, have them perform;

2 x 3 reps — each side

* Increase the load each set.

* The second set should be done at Working Weight.

* The third set should be done a little heavier than Working Weight.

wod

Metcon (AMRAP – Reps)

Rx+

Row 50/40 Cals

With time remaining from 4min, perform as many DB Turkish Getups (alternating) as possible

(55/35lbs)

Rest 1min

3 Rounds
Score: Total Reps of TGU of 3 rounds combined

Metcon (AMRAP – Reps)

Rx

Row 50/40 Cals

With time remaining from 4min, perform as many DB Turkish Getups (alternating) as possible

(45/25lbs)

Rest 1min

3 Rounds

Metcon (AMRAP – Reps)

Fitness

Row 40/30 Cals

With time remaining from 4min, perform as many DB Turkish Getups (alternating) as possible

Rest 1min

3 Rounds

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