Wednesday – Basin CrossFit
Call Us: 432-599-1415

Wednesday

14
Jun

Wednesday

Basin CrossFit – CrossFit

Warm-up

(5min) Get warm

Have them perform a total of 10 x 20m shuttle runs. Every 2 shuttle runs (there and back) perform these movements in this order.

– 6 Up and over the fence + 1 air squat (alternate directions — left/right)

– 12 On the spot high knees

– 6 Strict situps

– 6 Supermans (opposite hand to leg off the ground at once, pause for 1sec then switch) — 3 each side

(10min) Squat and Jumping Prep

10 reps at each position of Darren spicy hip drill

30sec-1min each side Wall facing hip flexor stretch and calf stretch.

15 reps per person of Lying leg throws — in partners

Wod prep

(15min) Front Squat Review and Prep

With a PVC or empty barbell, as a group, perform:

5 Front squats + 3sec pause at the bottom

5 Front squats with a 5sec lower (count 5sec to get to the bottom)

Then, on your own, perform:

2 Front squats with a 5sec lower + 3 front squats with a 3sec pause at the bottom + 4 front squats

3 Rounds

* Add load each round.

* The last round should be at your working weight.

wod

Score reps as Rxd or modified

Metcon (Time)

Rx+

35 Front Squat (135/95lbs)

200m Run

70 Double Unders

Perform 1 round every 5min

3 Rounds

Metcon (Time)

35 Front Squat (115/75lbs)

200m Run

60 Double Unders

Perform 1 round every 5min

3 Rounds

Metcon (Time)

Fitness

25 Front Squat

200m Run

60 Single Unders

Perform 1 round every 5min

3 Rounds

competitors

Hang Squat Snatch (2-2-2-2-2)

– Use the heaviest possible weight on each set.

Metcon (4 Rounds for time)

4 Rounds for individual times:

400m Sprint

– Rest 3 minutes
– Goal is to hold the fastest pace you can across the 4 rounds. Record round times. How close to 60s can you complete each round?

Leave a Reply