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.