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
