Wednesday – Basin CrossFit
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Wednesday

4
Jan

Wednesday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Warm

Assault Bike — 30sec easy pedal followed by 30sec hard effort. Repeat 5 times.

(5min) Hip Prep

10 reps each side (each level) of Darren’s Spicy Hip Warmup

10 reps (total) Long Lunge Sequence

Wod prep

(10min) Prep for Front Squat

10 Reps with an empty barbell

3 x 5 Reps — Add more load each set

* The last set of 5 should be pretty close to starting weight. start first set of 5 on the next set.

wod

Rest roughly 4min between each set. Score all loads of each set of Front Squats

Front Squat (5-5-3-3-1-1)

Rx+/Rx

Front Squat (5-5-5-5-5)

Fitness

competitors

Power Clean (3-3-2-2-1-1)

Build across working sets up to a heavy single for the day. Feet splaying out too wide constitutes no rep. Clean, precise footwork is mandatory.

Metcon (Time)

For time:

10-15-20-15-10

Thruster (95/65)

Burpee box jump over (24″/20″)

– rest 1 min between sets
Goal is to have intense efforts during each of the 5 sets. This will feel very similar to an Open style of workout. Practice going to the “pain cave.”

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