Friday
Basin CrossFit – CrossFit
Warm-up
(10min) Rowing/Barbell Warmup
Row for 2min at an easy – moderate pace..
With an empty barbell, perform 10 good mornings + 10 press.
Row for 2min at a moderate – strong pace (faster than before).
With an empty barbell, perform 10 bent over row + 10 back squats.
Row for 2min OR 500m (whichever one happens first) at a FAST pace!
Wod prep
(15-20min) Muscle up, Rope Climb Review and Prep
Briefly review a couple of different foot positioning versions of the rope climb.
* partner up and perform these tasks one after the other.
1. 3 Seated to stand rope climb
2. 2 Rope climbs or attempts
3. 5 False grip ring rows
4. 5 Turnovers (just the transition part, no dip yet)
5. 5 Strict ring dips OR negative down to jump up
6. 5 Transitional muscle ups
7. 1-3 Strict muscle ups, attempts or repeat 3 transitions.
Then, on your own, using your workout modifications, perform:
1 Muscle up
1 Rope climb
2 Muscle up
2 Rope climb
3 Muscle up
3 Rope climb
wod
Metcon (AMRAP – Rounds and Reps)
Rx+
250m Row
5 Strict Muscle Up
3 L-Rope Climb
AMRAP 12min
Metcon (AMRAP – Rounds and Reps)
Rx
250m Row
5 Muscle Up
3 Rope Climb
AMRAP 12min
Metcon (AMRAP – Rounds and Reps)
Fitness
250m Row
5 Jumping Chest to Bar Pullup
3 Seated Rope Climb
AMRAP 12min
competitors
Back Squat (7-7-7-7-7)
– Hold the same weight across each working set
Metcon (Time)
For time:
21-15-9
DB Snatch (80/55 – alternating arms)
Ring dip
– Goal is to finish under 6 minutes. Elite times are under 4 minutes.