Saturday
Basin CrossFit – CrossFit
Warm-up
(5min) Get Warm before Playtime
If it is hot where you are, you can just get straight into the game if you like. Otherwise, get those joints moving a little before throwing something really hard!
In Partners (I go, you go…):
1-6 Air Squats (They do one, you do one, they do 2, etc., until both get to 6.)
1-6 Pushups
1-6 Jumping Pullups
1-6 V-Ups
(10min) Play Dodgeball to Warmup!
If you get tagged out, perform the following before going back in:
10 Jumping Lunges
5 Pushups
Wod prep
(5min) Review Barbell movements briefly as a group
Deadlift = Top of the knee back down – Full movement
Shoulder to Overhead = Press – Dip Drive – Push Press – Push Jerk
(5min) Review Bar Muscle Up, Toes to Bar and their modifications
(10min) Prep for Workout — In Partners (I go, you go…)
5 Strict Toes to Bar — QUICK SCALE: Knee Lifts or Toes to Bar Attempts
5 Jumping Muscle Ups — QUICK SCALE: Jumping Chest to Bar Pullup
10 Deadlift
10 Shoulder to Overhead
* More load than Barbell
5 Kipping Toes to Bar
3-5 Bar Muscle Ups
* Use Workout Modifications here
5 Deadlift
5 Shoulder to Overhead
* Use Workout weight here.
wod
Metcon (AMRAP – Reps)
Rx
In Partners:
While Partner 1 performs AMRAP Bar Muscle Ups, Partner 2 performs AMRAP Deadlift (95/65lbs)
7min
Rest 1min
While Partner 1 performs AMRAP Toes to Bar, Partner 2 performs AMRAP Shoulder to Overhead (95/65lbs)
7min
*Switch movements as needed
Metcon (AMRAP – Reps)
Rx+
In Partners:
While Partner 1 performs AMRAP Bar Muscle Ups, Partner 2 performs AMRAP
Deadlift (115/75lbs)
7min
Rest 1min
While Partner 1 performs AMRAP Toes to Bar, Partner 2 performs AMRAP
Shoulder to Overhead (115/75lbs)
7min
*Switch movements as needed
Metcon (AMRAP – Reps)
Fitness
In Partners:
While Partner 1 performs AMRAP Chest to Bar Jumping Pullups, Partner 2 performs AMRAP Deadlift
7min
Rest 1min
While Partner 1 performs AMRAP Lying Toes to Bar, Partner 2 performs AMRAP Shoulder to Overhead
7min
*Switch movements as needed
competitors
Metcon (AMRAP – Reps)
As many reps as possible in 20 minutes:
Row 500m
35 Power snatch (65/45)
Row 500m
25 Power snatch (95/65)
Row 500m
15 Power snatch (135/95)
Row 500m
7 Power snatch (155/105)
Row 500m
Max reps Power snatch (185/125)
– Goal is to get to that last barbell and get some reps there. You are going to have to go faster than you want to, but practice finding that fast pace that will still allow you to get reps at the heavy barbell.