Friday
Basin CrossFit – CrossFit
Warm-up
Mobility Warmup — In Partners
partner PVC complex
partner wall stretch
partner behind the shoulder stretch
Shoulder Accessory Work
Together, prep the shoulders with:
10 reps Cuban press
5 reps of complex ITXWY
1-2 rounds
Then, adding weight each round with single DB, reps performed each side:
6-10 DB rows
6-10 DB strict press
6-10 DB high pull
30sec DB hold overhead
Wod prep
Toes to bar/muscle up prep
Hanging on the pullup bar, perform:
3 strict toes to bar
3 shoulder round the worlds
3 leg round the worlds
2 rounds
Then, perform:
5 big muscle up kipping swings
5 jumping muscle ups
3-5 bar muscle ups or attempts.
Prep for Workout
First, single step slowly over them, then speed up their steps, then jump (bunny hop) over them, then laterally jump over them.
Then perform:
4 burpee box jumps
2 bar muscle ups
1-2 rounds
wod
Metcon (Time)
RX+
14 toes to bar
10 burpee box jump (24″)
7 bar muscle ups
3 rounds
Metcon (Time)
RX
12 toes to bar
9 burpee box jump (20″)
6 bar muscle ups
3 rounds
Metcon (Time)
Fitness
12 lying wall hands to toes
9 burpee step ups
6 chest to bar jumping pullups
3 rounds
competitors
Hang Power Clean (2-2-2-2-2-2-2)
Hang Power Clean
2-2-2-2-2-2-2
-Use the heaviest weight you can for each set.
Metcon (Time)
8 rounds for time:
200m Sprint (50m, down & back, down & back)
-rest 2 minutes
– Goal is to finish each round in under 1 minute or faster. Be quick, with short steps, during the change of direction.