wedensday – Basin CrossFit
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wedensday

5
Oct

wedensday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Warm — as a group (Use a light KB – 16//12/8kg)

Duck Walk length of the gym and back

10 KB Windmill

Crab Walk length of the gym and back

10 KB Rotations

2 Rounds

* On the second round, challenge them to hold the KB for the Duck Walk and to place in groin area during the Crab Walk.

(10min) Hip/Hamstring Prep – Unilateral Work

Start with a light KB and go up each set if possible:

8 (4 each side) Single Leg Romanian KB Deadlift ( Bird Peckers )

In between each set, perform half the length of the gym Jiu Jitsu Drill

3-4 Rounds — time permitting

Wod prep

review deadlifts then start off wit some deficit reps to warmup.

(5min) Get Warm — as a group (Use a light KB – 16//12/8kg)

Duck Walk length of the gym and back

10 KB Windmill

Crab Walk length of the gym and back

10 KB Rotations

2 Rounds

* On the second round, challenge them to hold the KB for the Duck Walk and to place in groin area during the Crab Walk.

(10min) Hip/Hamstring Prep – Unilateral Work

Start with a light KB and go up each set if possible:

8 (4 each side) Single Leg Romanian KB Deadlift ( Bird Peckers )

In between each set, perform half the length of the gym Jiu Jitsu Drill

3-4 Rounds — time permitting

wod

Deadlift (5-3-1)

rx+/rx

Deadlift (5-5-5)

fitness

competitors

Power Snatch

Metcon (Time)

For time:

35 Toes to bar

45 KB swing (32/24kg)

55 Push press (155/105)

45 KB swing (32/24kg)

35 Toes to bar

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