Friday
Basin CrossFit – CrossFit
Warm-up
(5min) Death by Slamball!
Start with 2 SlamBall on the first 30sec, then add 2 more every 30sec until you can no longer perform the required reps in the 30sec.
(5-10min) Hip/Leg Stability and Mobility
Alternate between:
Lying Glute Raise with Barbell — go to failure.
KB Hip Mashing (1min) — move all around the hip/leg.
* Do one leg the first round, then the other leg the next round.
2 Rounds each
Wod prep
10min) Muscle Up Prep
* Review Muscle Up Transitions and Muscle Ups as a group.
– Ring Dip — Jump to negative lowers
– Ring Dips — Scale back to negative lowers
– Feet anchored Muscle Up transitions into jump to top of Dip (or press out if they can)
– Feet on Box Muscle Up
– Strict MU — Kipping MU (stick to the drill that you are finding hard and repeat it here, or perform your Workout modification here).
(10min) Workout Prep
Perform 20 Front Squat + Wall Ball (So they do 1 Front Squat + 1 Wall Ball each rep)
Every 30sec have them perform 15 Double Unders
* Start with the Double Unders, then when you complete your set of Wall Balls, finish with a set of Double Unders.
wod
competitors
The open begins NEXT WEEK!!
Continue to keep the volume low and focus on putting 100% effort into each day’s training to prepare for the upcoming 5 weeks of Open testing.
Do Rx+ programming for the day.
– Hit this workout with everything you’ve got. Practice going all out and emptying the tank. Save nothing, as a week from today it will no longer be practice, but game time!
– No additional work as today is a great dry run of the next 5 Fridays.
Metcon (AMRAP – Reps)
Rx+/Rx
7 Muscle-Ups
50 Wall-Ball Shots
100 Double-Unders
AMRAP 14min
Metcon (AMRAP – Reps)
Fitness
7 False Grip Ring Rows
40 Wall-Ball Shots
100 Single Unders
AMRAP 14min