Monday
Basin CrossFit – CrossFit
Warm-up
Gymnastics Complex #1
Warm up
10-20 Arm circle sequence
10-20 Seated shoulder extension stretch
5 Hanging core sequence (rest as needed between reps)
Skills
Backward roll + progressions into backward roll to handstand
1. Candlestick
2. Backward roll
3. back extension roll
4. Back extension roll progression 2
False grip/pullup/muscle up work
1. False grip hang
2. false grip pullup
3. Strict bar muscle up
Bench rocks/arch rocks (2 x 20 reps)
Beginner Version
Advanced Version
Wod prep
Prep for the Deadlift
6 single leg deadlifts— each leg (use a moderate DB)
12-floor back extensions
2-3 rounds
Perform Part 1
Briefly, with an empty barbell, perform up to 10 reps to review the deadlift.
Then perform:
2 x 6 reps
2 x 3 reps
3-5 x 1 rep
wod
Deadlift (1)
RX+
Part 1:
Work up to a heavy 1 rep
Deadlift (20 min EMOM) (1)
RX+
Part 2:
1 deadlift
EMOM 20min
Deadlift (1)
RX
Part 1:
Work up to a heavy 1 rep
Deadlift (20 min EMOM) (1)
RX
Part 2:
1 deadlift
EMOM 20min
Deadlift (3)
Fitness
Part 1: Work up to a heavy 3 rep
Deadlift (20 min EMOM) (3)
Fitness
Part 2: 3 deadlift
Every 90sec
competitors
Metcon (Time)
For time:
30 strict Muscle-ups
– Goal is to finish under 10 minutes, with great times being under 5 minutes. 15 minute cap.
Metcon (Time)
4 Rounds for time:
25 GHD sit ups
3 Rope climbs (15ft.)
400m run
– Goal is to finish under 14 minutes. Consider scaling the GHD to the parallel range of motion if you haven’t been on it in a while.