Wednesday – Basin CrossFit
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Wednesday

2
Aug

Wednesday

Basin CrossFit – CrossFit

Warm-up

5 x 100m’s with the goal of hitting a perfect 100m

If failed attempts movements to preform:

Air Squats

Pushups

Situps

Air Squats

Burpees

Gymnastics complex #2

Warmup

10 Alt leg extended holds

20 Leg pulses

20 Leg lift circles

20 Hip bridge single leg circles

Handstand kick up drills X5

1. Jump to drag drill

2. Kick up drill 1

3. Kick up drill 2

Skills

Handstand work

1. Box shoulder shifts

2. Box rocks

3. Press compression

4. Jump press (low)

5. Jump press (straddle)

6. handstand to forward roll

Pullover 3X5-10

1. Beginner drill: 10sec active hang +10sec relaxed hang + 5 knee tucks

2. Pullover Drill

3. Pullover

Wod prep

Prep for Front Squats — As a Group

With a pvc, perform:

Front Squats X10

flag pole stretch

30sec each side

front rack stretch X10

Work up to a Heavy Set of of 3 Front Squats

wod

Metcon (Time)

RX+

35 front squat (225/155lbs)

1km row

Metcon (Time)

RX

35 front squats (185/135lbs)

1km row

Metcon (Time)

Fitness

35 front squats

1km row

competitors

Metcon (Time)

3 Rounds for time:

15 cal Row

12 Power snatch (95/65)

9 Burpees

– Goal is to go fast. This should be a sprint type of effort. Looking to finish under 5 minutes.

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