Friday
Basin CrossFit – CrossFit
wod
Metcon (Time)
RX
9-15-21
OH squat (95/65lbs)
sdhp
4 rope climbs between each round
Metcon (Time)
RX+
9-15-21
OH squat (115/75lbs)
sdhp
4 legless rope climbs between each round
Metcon (Time)
Fitness
9-15-21
OH squat
sdhp
4 rope seated climbs between each round
Warm-up
Warmup
Min 1 – 10/8 cal row
Min 2 – 20 air squats
Min 3 – 10 band lat pull downs + 10 behind the neck (BTN) PVC snatch grip presses
Min 4 – hang on pullup bar with supinated grip
Gymnastics complex #2
Warmup
10 Alt leg extended holds
20 Leg pulses
20 Leg lift circles
20 Hip bridge single leg circles
Handstand kick up drills (perform 5 of each movement)
1. Jump to drag drill
2. Kick up drill 1
3. Kick up drill 2
Skills
Handstand work
1. Box shoulder shifts
2. Box rocks
3. Press compression
4. Jump press (low)
5. Jump press (straddle)
6. handstand to forward roll
Pullover
1. Beginner drill: 10sec active hang +10sec relaxed hang + 5 knee tucks
2. Pullover Drill
3. Pullover
Wod prep
Grab lacrosse balls & rotate through:
Forearm flexor mashing + wrist flexion stretching
Pec/trap mashing + wall stretching (standing wall stretch or snow angels)
Grab a PVC pipe
30 sec flagpole stretch
10 reps OHS
10 reps snatch press
10 sumo good mornings
10 sumo deadlifts
10 SDHP
Grab a barbell
5 BTN snatch presses
5 BTN snatch push presses
10 OHS
15-20 sec bottom of OHS hold
5-7 sumo deadlifts
5-7 sumo deadlift + shrug
5-7 SDHP
Add weight over 1-2 sets.
competitors
Metcon (AMRAP – Reps)
As many reps as possible in 9 minutes:
7 Shoulder to overhead (155/115)
25 Double unders
– Goal is to get 9+ rounds. Try to keep the shoulder to overhead unbroken for as long as possible.
Metcon (Time)
5 Rounds for time:
30/25 cal Assault Bike
-rest 2 minutes
– Goal is to finish each round in under 1 minute. The closer you can get the RPM’s to 100 the faster the calories will accumulate. Compare times to 8/8.