Friday
Basin CrossFit – CrossFit
Warm-up
(7min) Dynamic Mobility to Warmup
Down the length of the gym perform:
1 Inchworm + 2 Mountain Climbers + 3 Pushups
Bear Crawl back
1 Inchworm + 2 Mountain Climbers + 3 Pushups
Half Handstands back
1 Inchworm + 2 Mountain Climbers + 3 Pushups
Lunge + Hip Flexor Stretch back
(8min) More Shoulder Warmup
Hang on the Pullup Bar for 30sec-1min — While up there, twist around, perform some shoulder shrugs, swings, monkey grip single arm hangs, and anything else you can think of to get your shoulders active.
1min Flexi Swimmer Stretch
Then 2 rounds as a group of:
2 x 6sec count Strict Lower — QUICK SCALE: go as slow as you can.
2 x Strict Supinated Grip Pullup — QUICK SCALE: Use a band or go to a really strict Ring Row.
1 x L-Sit Pullup — QUICK SCALE: Do tuck, or back to the progression before.
Wod prep
(10min) Prep for Workout (as a group)
Run 400m — easy to moderate pace
Then perform:
3 x 3 reps of weighted pullups
* Add load each set, the last set should be your working set.
* For people who don’t have weighted pullups, perform these sets either strict, or as a really strict Ring Row.
Run 200m — moderate to hard pace
Then perform:
2 x 6 Regular Pullups
* Scale to your workout modification here.
wod
Metcon (Time)
Rx+
200m Run
6 Weighted Pullup (55/35lbs)
5 Pullups
10 Rounds
Metcon (Time)
Rx
200m Run
4 Weighted Pullup (45/25lbs)
3 Pullup
10 Rounds
Metcon (Time)
Fitness
200m Run
5 Ring Rows
5 Jumping Pullups
8 Rounds
competitors
Metcon (5 Rounds for reps)
5 Rounds
– in 3 minutes:
10 Front squat (185/125)
10 Box jump hurdles (24”/20″)
Max cal Row
– rest 3 minutes
– Try to stay within 5 calories of whatever score you get on that first round, each time. It is a box jump hurdle, meaning you may not touch the box in anyway to get to the other side.