Thursday – Basin CrossFit
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Thursday

3
Aug

Thursday

Basin CrossFit – CrossFit

Warm-up

Run 100m + 10 KB goblet squat

Run 100m + 10 KB single leg deadlift

Run 100m + 100m KB carry (left arm)

Run 100m + 100m KB carry (right arm)

Midline Work

30sec plank

30sec side plank – right

30sec side plank – left

30sec rest

2 rounds

Then:

30sec floor back extensions

30sec superman hold

30sec hollow rock.

30sec rest

2 rounds

Wod prep

Hold Prep

8 step up and over box (no load)

2 box around the world – 1 either direction

8 step ups (one set below working weight)

2 box around the world – 1 either direction

8 step ups – use working weight

Then perform:

5 front squats + 5 thrusters

4 front squats + 1 wall ball

3 front squats + 2 wall ball

2 front squats + 3 wall ball

1 front squat + 4 wall ball

5 wall ball

wod

Metcon (Time)

RX+

90sec ring pushup hold

40 db step ups (db’s by side) (50/35lbs)

30 wall ball (20/14lbs)

20 box around the worlds

1min parallette l-sit hold

30 db step ups (db’s by side)

20 wall ball

10 box around the worlds

30sec ring pushup hold

20 db step ups (db’s by side)

10 wall ball

5 box around the worlds

Metcon (Time)

RX

90sec ring pushup hold

40 db step ups (db’s by side) (45/25lbs)

30 wall ball (20/14lbs)

20 box around the worlds

1min parallette l-sit hold

30 db step ups (db’s by side)

20 wall ball

10 box around the worlds

30sec ring pushup hold

20 db step ups (db’s by side)

10 wall ball

5 box around the worlds

Metcon (Time)

Fitness

90sec plank hold

30 walking lunges

20 wall ball

10 box around the worlds

1min hollow rock hold

20 walking lunges

10 wall ball

5 box around the worlds

30sec plank hold

10 walking lunges

5 wall ball

3 box around the worlds

competitors

Rest

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