Thursday – Basin CrossFit
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Thursday

30
Mar

Thursday

Basin CrossFit – CrossFit

Warm-up

(7min) Get Sweaty! (use a lightish Slamball)

Run 100m

10 Slam Balls (or DB Slams)

Run 100m

15 Slam Balls

Run 100m

20 Slam Balls

(8min) Hip/Shoulder Prep

With a light-moderate KB, perform:

8 TGU, each side

*During 1 rep of a TGU, pause at both of these positions and perform 5 reps of each movement:

KB Situp

KB Bridge

* Alternate sides each rep. Start from the bottom.

Wod prep

(5min) Review movements

With an empty Barbell review each position separately as needed:

Power Clean – Squat Clean – Jerk (Push and Split)

Then, perform a few reps of the complex unbroken to grease the groove with a light load.

(10min) Perform Part 1

Spend 10min working up to a heavy load for the Complex. Don’t go to failure; use a load that challenges but still looks good technically.

3 reps of Complex

2 x 2 reps of Complex

3 x 1 rep of Complex (or however many it takes to get to heavy load)

* Add small amounts of weight each set.

(5-10min) Prep for Part 2

Get your weight down to your working weight and perform 2 reps of Squat Clean and Jerk with it.

Then, with your working weight for your Slamballs and Kettlebells perform:

5 Slamballs + 10 KB Swings

wod

Metcon (Weight)

Rx+/RX

Part 1:

Complex:

1 Power Clean + Jerk

1 Squat Clean + Jerk

Work up to a heavy load for the Complex

Metcon (Weight)

Fitness

Part 1:

Complex:

2 x Power Clean + Jerk

Work up to a heavy load for the Complex

Metcon (Time)

Rx+

Part 2:

7 Squat Clean and Jerk (155/115lbs)

14 KB Swings (32/24kg)

21 Slamballs (25/20lbs)

3 Rounds

Metcon (Time)

Rx

Part 2:

7 Squat Clean and Jerk (135/95lbs)

14 KB Swings (32/24kg)

21 Slamballs (25/20lbs)

3 Rounds

Metcon (Time)

Fitness

Part 2:

7 Power Clean and Jerk

14 KB Swings

21 Slamballs

3 Rounds

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