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Week 1 Day 1

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CrossFit Hakkapeliitta – HS Basketball

Warm-up

SPEED, AGILITY AND PLYOS

Jumping & landing mechanics

single leg jump to double leg land 1×10

Depth drops (band around knees) 20″ 1×10

banded knee jumps (hip extension) 2×10

Box jumps 2×10

High-Hang Clean (6×4)

A: Goblet Squat (4×6)

band around knees

A2: Good Mornings (4×20)

Band

B: Petersen Step Up (4×6)

C: 1/2 kneeling SA shoulder press (4×6)

C2: 1/2 kneeling band pull downs (4×20)

per arm

Post Workout

4-way neck 1×10

face pulls 2×10

paloff press 2×10

band pull aparts 2×10

Metcon

farmers carry 2 round trips

battle ropes