Wednesday – Basin CrossFit
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Wednesday

15
Mar

Wednesday

Basin CrossFit – CrossFit

Warm-up

(5min) Jumping Jack Game to warmup

(15min) Hips/Legs Prep — From Chris Hinshaw’s Running Warmup

As a group, Run 200m, then perform:

* Leg swings (10 right leg front to back, left, right side, left side)

* Ankle rotations (10 right and left ankle, clockwise and counter-clockwise)

* Knee touches (3x 3-5sec each leg) into wall (toe 4+ inches from wall) to warm Achilles.

Then, Hip Mobility:

* Side high knee karaoke drill (10m on each side)

* Alternating forward Walkover “the Hurdle” Drill: high knee angled out and lift up and over the imaginary hurdle (10m).

* Walking while pulling knee to chest (while standing tall)

* Walking pulling inner ankle up to chest (“Figure 4″)

Then, Drills:

* Walking lunges with pelvic tilt (hip flexor stretch)

* Walking lunges with torso twist towards side of extended knee

* Woodpecker — Stand on 1 leg, bend at the waist, touch ground w/ 2 hands, while the other pivots up and back to a 90deg position from the ground.

* Toe touches — Marching opposite hand to toe touches

* High Knees

* Butt Kicks (knee pointed to ground)

* Fast stutter steps with quick arms while driving elbows down and back

* Crouching side step shuffle (out 20 yards and back 20 yards)

Wod prep

10min) Prep for Workout

Row 500m: 100m Easy – 150m Moderate (10sec faster 500m pace) – 250m Hard workout pace (this should be roughly 20sec slower than your 500m Max time)

Then perform:

1 set of each 10-20-30 Double Unders unbroken — SCALE to workout modification (attempts or Single Unders).

wod

Metcon (Time)

Rx+

100 Double Unders

400m Run

100 Double Unders

500m Row

100 Double Unders

400m Run

Metcon (Time)

Rx

80 Double Unders

400m Run

80 Double Unders

500m Row

80 Double Unders

400m Run

Metcon (Time)

Fitness

80 Single Unders

400m Run

80 Single Unders

500m Row

80 Single Unders

400m Run

competitors

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Metcon (6 Rounds for weight)

Clean

3-2-2-1-1-1

– Build to a heavy single for the day

Metcon (6 Rounds for weight)

Jerk

3-2-2-1-1-1

– Build to a heavy single for the day

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