19
Aug
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