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

Thursday

24
Aug

Thursday

Announcements

Basin CrossFit Friend Day! August 26th

Basin CrossFit – CrossFit

Warm-up

Warmup (jump rope and a single DB (35/25))

1 min singles jumping (freestyle)

50ft single arm DB waiter carry right + 50ft left

1 min 10 singles + 5 doubles OR 1 double attempt

5 DB windmills right + 5 left

1 min doubles (or practice)

5 single arm DB strict press + 10 push press (15 reps on R then 15 on L)

1 min triple under practice

Mobility rotation — 30-45 sec @ each station

banded shoulder distraction (each side)

Jefferson curl

Wall/pole calf stretch

Thoracic extension over foam roller

2-3 rounds

DB accessory work

6-10 reps floor press

10 reps Arnold press (perform a standing press, but rotate dumbbells as you press)

6-10 reps bent over row (each arm) — do these without a bench, standing.

10 reps single arm standing high pull

2-3 working sets

* Decrease reps on floor press and bent row as you go, adding weight over rounds.

* Keep weight on Arnold and standing high pull same as you go, reps stay at 10.

Wod prep

Review shoulder to overhead

10 PVC strict presses

10 PVC push press

10 PVC push jerk

10 PVC split jerk

Warm up shoulder to overhead from ground over 2-3 sets

wod

Metcon (AMRAP – Rounds and Reps)

RX

7 shoulder to overhead (135/95lbs)

25 double unders

AMRAP 9min

Metcon (AMRAP – Rounds and Reps)

RX+

7 shoulder to overhead (155/115lbs)

25 double unders

AMRAP 9min

Metcon (AMRAP – Rounds and Reps)

Fitness

7 shoulder to overhead

25 single unders

AMRAP 9min

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