Thursday – Basin CrossFit
Call Us: 432-599-1415

Thursday

17
Aug

Thursday

Announcements

Basin CrossFit Friend Day! August 26th

Basin CrossFit – CrossFit

Warm-up

Gymnastics complex #2

Warmup

10 Alt leg extended holds

20 Leg pulses

20 Leg lift circles

20 Hip bridge single leg circles

Handstand kick up drills (perform 5 of each movement)

1. Jump to drag drill

2. Kick up drill 1

3. Kick up drill 2

Skills

Handstand work

1. Box shoulder shifts

2. Box rocks

3. Press compression

4. Jump press (low)

5. Jump press (straddle)

6. handstand to forward roll

Pullover

1. Beginner drill: 10sec active hang +10sec relaxed hang + 5 knee tucks

2. Pullover Drill

3. Pullover

Wod prep

work up to a heavy 1 rep clean and jerk

Then, perform

1 x 3 hang power clean + 2 front squats + 1 push jerk

Add weight.

1 x 3 hang squat clean + 2 split jerk

3-5 x clean and jerk

wod

Clean & Jerk (20min EMOM) (1 )

RX

1 squat clean and jerk

EMOM 20min

Clean & Jerk (20min EMOM) (1)

RX+

1 squat clean and jerk

EMOM 20min

Clean & Jerk (20min EMOM) (3)

Fitness

3 power clean and jerk

EMOM 20min

Leave a Reply