Thursday – Basin CrossFit
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Thursday

9
Mar

Thursday

Basin CrossFit – CrossFit

Warm-up

(8min) Warmup

Row 1min

10 Long Lunge Sequences

Assault Bike 1min

10 T-Rotational Pushups

2 Rounds

*some people start on Row and some start on the Bike.

(12min) Shoulder Stability Work

Single Arm OH Walk 100m (50m each arm)

Rest 1min

Max set Supinated Pull Up

Rest 2min

3 Rounds

* Add load each round for the OH Walks. Don’t start too light; they should feel moderately heavy – heavy right from the start.

Wod prep

(10min) Prep for Workout

Review the GHD Situp.

With a set of light Dumbbells, review the DB Shoulder to Overhead with:

Press – Push Press – Push Jerk.

Then perform:

5-8 Half ROM GHD Situps

2 Press + 2 Push Press + 2 Push Jerk

5-8 Full ROM GHD Situps — OR their workout modification

2 Press + 2 Push Press + 2 Push Jerk — using their workout weight

wod

Metcon (AMRAP – Reps)

Rx+

2min Row for metres

2min DB Shoulder to Overhead (55/35lbs)

2min Assault Bike for Calories

2min GHD Situps

2 Rounds

Metcon (AMRAP – Reps)

Rx

2min Row for metres

2min DB Shoulder to Overhead (45/25lbs)

2min Assault Bike for Calories

2min GHD Situps

2 Rounds

Metcon (AMRAP – Reps)

Fitness

2min Row for metres

2min DB Shoulder to Overhead

2min Assault Bike for Calories

2min Situps

2 Rounds

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