WEDNESDAY – Basin CrossFit
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WEDNESDAY

7
Dec

WEDNESDAY

Basin CrossFit – CrossFit

Warm-up

(6min) Jumping Warmup

With a jump rope, perform:

30sec on 30sec off Singles

6 Roundscount their singles each round.

The goal is to get the same amount of jumps each round. This is a great test in pacing. Which can be applied to any type of movement;

running, barbell cycling etc.

However many reps they go over/under their first round, is their score.

Goal score would be under 20 total.

(4min) With a light DB (20/15/10lbs) Prep Hips:

1 Cossack Squat (left) + 2 Goblet Squats + 1 Cossack Squat (right)

4 Rounds

Then:

1 Single Leg Deadlift (left) + 2 Good Mornings + 1 Single Leg Deadlift (right)

4 Rounds

Wod prep

(10min) Review Movements

As a group, go through each movement and perform a few reps at lower heights/lighter loads first.

(5min) Prep for Workout

Use working weight to perform 5-6 reps of each movement

wod

RX+

0-5min Perform:

10 Lateral Over the Box Jumps (24″)

10 KB/DB Row (In Plank) (53/35lbs)

10 Air Squats

3 Rounds

5-10min Perform:

10 KB/DB Step Ups (53/35lbs) (24″)

10 KB/DB Row (In Plank) (53/35lbs)

10 Air Squats

3 Rounds

10-20min Perform:

10 Lateral Over the Box Jumps (24″)

10 KB/DB Row (In Plank) (53/35lbs)

10 Air Squats

10 KB/DB Step Ups (53/35lbs) (24″)

AMRAP (10min)

RX

0-5min Perform:

10 Lateral Over the Box Jumps (20″)

10 KB/DB Row (In Plank) (45/25lbs)

10 Air Squats

3 Rounds

5-10min Perform:

10 KB/DB Step Ups (45/25lbs) (20″)

10 KB/DB Row (In Plank) (45/25lbs)

10 Air Squats

3 Rounds

10-20min Perform:

10 Lateral Over the Box Jumps (20″)

10 KB/DB Row (In Plank) (45/25lbs)

10 Air Squats

10 KB/DB Step Ups (45/25lbs) (20″)

AMRAP (10min)

Fitness

0-5min Perform:

8 Lateral Over the Plate Jumps

8 KB/DB Row (In Plank)

8 Air Squats

3 Rounds

5-10min Perform:

8 Step Ups (20″)

8 KB/DB Row (In Plank)

8 Air Squats

3 Rounds

10-20min Perform:

8 Lateral Over the Box Jumps

8 KB/DB Row (In Plank)

8 Air Squats

8 Step Ups

AMRAP (10min)

Metcon (AMRAP – Rounds and Reps)

RX+

0-5min Perform:

10 Lateral Over the Box Jumps (24″)

10 KB/DB Row (In Plank) (53/35lbs)

10 Air Squats

3 Rounds

5-10min Perform:

10 KB/DB Step Ups (53/35lbs) (24″)

10 KB/DB Row (In Plank) (53/35lbs)

10 Air Squats

3 Rounds

10-20min Perform:

10 Lateral Over the Box Jumps (24″)

10 KB/DB Row (In Plank) (53/35lbs)

10 Air Squats

10 KB/DB Step Ups (53/35lbs) (24″)

AMRAP (10min)

Metcon (AMRAP – Rounds and Reps)

RX

0-5min Perform:

10 Lateral Over the Box Jumps (20″)

10 KB/DB Row (In Plank) (45/25lbs)

10 Air Squats

3 Rounds

5-10min Perform:

10 KB/DB Step Ups (45/25lbs) (20″)

10 KB/DB Row (In Plank) (45/25lbs)

10 Air Squats

3 Rounds

10-20min Perform:

10 Lateral Over the Box Jumps (20″)

10 KB/DB Row (In Plank) (45/25lbs)

10 Air Squats

10 KB/DB Step Ups (45/25lbs) (20″)

AMRAP (10min)

Metcon (AMRAP – Rounds and Reps)

Fitness

0-5min Perform:

8 Lateral Over the Plate Jumps

8 KB/DB Row (In Plank)

8 Air Squats

3 Rounds

5-10min Perform:

8 Step Ups (20″)

8 KB/DB Row (In Plank)

8 Air Squats

3 Rounds

10-20min Perform:

8 Lateral Over the Box Jumps

8 KB/DB Row (In Plank)

8 Air Squats

8 Step Ups

AMRAP (10min)

competitors

Snacth Pull – Full Snatch – Hang Snatch

Before Class. Working on speed through the middle today. 7 attempts to build to the heaviest weight you can do with excellent technique. Sloppy

reps means the weight is too heavy.

Metcon (Time)

3 RFT

12 Hang squat clean thruster (145/105)

400m run
Pick a weight in which at least one round can be done unbroken

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