Wednesday – Basin CrossFit
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Wednesday

19
Jul

Wednesday

Basin CrossFit – CrossFit

Warm-up

Bulletproof Hips – Workout #7

Warmup

Side shuffles: 10 x 10M

Banded posterior hip distraction: 2 minutes each leg

Lateral leg swings: x 10 each leg

Workout

Box step ups: 3 x 8 each leg

Eccentric ankle dorsiflexion: x 5 each leg

Wod prep

5 x 1 Back squat + 5sec pause at the bottom

5 x 5sec Descent back squat (take 5sec to get to the bottom of the squat) — fast ascent

5 x Regular back squats

Then, perform:

2 x 10 Back squats

* The second set should be at their working weight.

Prep for Workout

With their workout weight, perform:

10 Back squats + 50m barbell walk

wod

Metcon (Time)

RX+

25 Back Squat (155/115lbs)

100m Barbell Walk (on back)

5 Rounds

* Each round is performed unbroken.

Metcon (Time)

RX

25 Back Squat (115/75lbs)

100m Barbell Walk (on back)

5 Rounds

* Each round is performed unbroken.

Metcon (Time)

fitness

25 Back Squat

100m Barbell Walk (on back)

5 Rounds

* Each round is performed unbroken.

competitors

Metcon (AMRAP – Reps)

For total reps:

1 min of Double unders

1 min of DB snatch (50/35)

2 min of Double unders

2 min of DB snatch (50/35)

3 min of Double unders

3 min of DB snatch (50/35)

– Goal is to accumulate as many reps as possible. Some goals to shoot for: Double unders – 100, 150, 200; DB snatch – 20-40-60.

Overhead Squat (5-3-3-1-1-1)

– Use the heaviest weight you can for each set.

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