Basin CrossFit – CrossFit
(5min) Shuttle Run Warmup (1 shuttle = 20m)
Start with 1 Shuttle Run, then Every 30sec add 1 more Shuttle Run. So at 30sec you would perform 2 Shuttle Runs, at 1min you would perform 3 Shuttle Runs, and so on until you can no longer perform the Rxd amount of Shuttle Runs in the 30sec.
*Aim for 6 or more rounds! If you drop off, just keep running and trying to keep up, or you can stay on the last set of runs that you made before you failed.
(5min) PVC Mobility (5-10 reps of each)
(5min) Burgener Warmup for the Snatch
Dip Drive – Shrug – High Pull – Muscle Snatch – Snatch Drops – Pressing/Heaving + Snatch Balance
(10min) Prep for Workout
Review the Power Snatch with an empty Barbell as a group.
Review the KB Swing as these progressions (do 5 or so reps of each):
Deadlift – Hip Thrust to get the KB moving – Half (Russian Swing) – Full Swing + Pause at top – Full Swing
Then, with the Workout weight for both movements, perform:
8 KB Swings
6 Unbroken Power Snatch
4 Burpee Over the Barbell
50 KB Swing (24/16kg)
25 Burpee over the Bar
15 Power Snatch (95/65lbs)
40 KB Swing
15 Burpee over the Bar
10 Power Snatch
On the minute for 20 minutes:
Even: 2 Powerclean (heavy)
Odd: 10 GHD sit ups
The Open continues this week. Good or bad, forget about last week and be ready ready to attack whatever gets thrown at us this time. It is important to remain focused on our goal each week of performing our best on the Open workouts and letting that remain our central focus over the next weeks of training.
***This means if we are feeling really sore we should intentionally hold back (think 80% effort) on today’s workout so we can perform our best on Friday. If we are feeling good then get after it, but remember, stay focused on the goal!