Friday

Basin CrossFit – CrossFit

Warm-up

mobility drills

+

(10min) Bar Muscle Up Prep — as a group

10 Kipping Swings on the Bar — Review the difference between the Pullup Kip and the Muscle Up Kip here.

10 Jumping to Chest Pullups

5 Jumping Bar Muscle Ups — Make them easy to achieve for this set.

5 Jumping Bar Muscle Ups — Make this set a little harder.

5 Full Bar Muscle Ups — Have them attempt a few and then have them set up their bar height for the workout. It should be really challenging for them.

Wod prep

review front squat then:

4 x 5-6 reps

wod

Metcon (AMRAP – Reps)

1-2-3-4-5…

Front Squat (225/155lb)

Bar Muscle Up

AMRAP 10min

Metcon (AMRAP – Reps)

rx

1-2-3-4-5…

Front Squat 185/135lb

Bar Muscle Up

AMRAP 10min

Metcon (AMRAP – Reps)

fitness

1-2-3-4-5…

Front Squat

jumping c2b

AMRAP 10min

competitors

Metcon (AMRAP – Reps)

20 minute amrap

500m Row

25 KB swing (53/35)

25 GHD sit ups