Monday
Basin CrossFit – CrossFit
Warm-up
(5min) Squat Warmup
Jami Squat Drill
* In between each foot positioning, perform:
ITWYX Drill
— Rotate through the letters for 30sec-1min each time.
(5min) Shoulder Mobility
In Partners perform:
Over the Back Stretch
— Hold 1min per partner
Partner Wall Slides
— 10 slides per partner
Wod prep
(10min) Rope Climbing Prep
* Review a few different Climbing methods, then have Rx+ perform or attempt:
2-3 Seated Rope Climbs (or have their feet on a box)
2-3 Regular Rope Climbs
1 Legless Rope Climb
1 L-Sit Rope Climb
Rx/Fitness
2 Strict Pullups — QUICK SCALE: Jump to Negative Lower
2 Kipping Pullups — QUICK SCALE: Attempts
2 Chest to Bar Pullups — QUICK SCALE: Chest to Bar Jumping Pullup
2 Rounds
(5-10min) Workout Prep
Review the Goblet Squat briefly with the KB they will use for the Workout as a group.
Perform 1-3 Burpees to review standards.
wod
Metcon (AMRAP – Reps)
Rx+
1 Legless Rope Climb
6 Burpees
8 KB Goblet Squats (24/16kg)
EMOM 16min
Metcon (AMRAP – Reps)
3 L-Sit Pull-ups
5 Burpees
7 KB Goblet Squat (20/12kg)
EMOM 16min
Metcon (AMRAP – Reps)
Fitness
3 Jumping Pull-ups
3 Burpees
3 KB Goblet Squats
EMOM 16min
competitors
Back Squat (3-3-3-3-3)
Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 2/1/2017 and try to go heavier.
Deadlift (3-3-3-3-3)
Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/30/2017 and try to go heavier.