Saturday

Basin CrossFit – CrossFit

Warm-up

(10min) Wall Ball Train Game!

Line up along the Wall, as many people as possible. The rest wait in line behind the last person on the Wall. Everyone throws their balls (does a Wall Ball rep) together on the coaches count, then they move as quickly as they can to the left and catch the next person’s ball on the way down and continue this until someone messes up!

* If someone drops the ball, everyone owes 3 burpees.

* The people waiting in line feed in as everyone moves down the line. When they get to the end, they go to the back of the line and wait to be fed back in.

(5min) Hip/Ankle Prep

Tall Duck Walk — length of the gym

Long Lunge Sequence — length of the gym

10 x Single Leg Bridge Ups

2 Rounds

Wod prep

(10min) Back Squat Prep (in partners)

10 Reps with empty Barbell — pause at the bottom for 3sec after every 2reps

8 Reps — pause at the bottom for 5sec after every 2 reps

6 Reps — no pause

2 x 4 reps

* The second set of 4 should be done at your working weight.

(10min) Bar Muscle Up Prep

As a group, work on:

BIG Kips — The kip needs to be bigger than a pull-up kip.

Big Kip + Pulling down on the bar in the back swing

Pulling Knees up, or popping the hips

Full movement — QUICK SCALE: do the progressions up until this point and then work on the Jumping Muscle Up or Banded Muscle Up progressions; the movements should be similar.

Finish off with 2-3 Reps of the workout modification.

wod

Metcon (AMRAP – Reps)

Rx+/Rx

15 Back Squat at BW+

With time that is remaining of 4min, perform AMRAP:

Rnd 1,3 and 5: Bar Muscle Up

Rnd 2 and 4: Wall Ball (20/14lbs)

5 Rounds
Score total reps of Bar Muscle Ups and Wall Ball for all 5 rounds.

Metcon (AMRAP – Reps)

Fitness

15 Back Squat

With time that is remaining of 4min, perform AMRAP:

Rnd 1,3 and 5: Jumping Bar Muscle Up

Rnd 2 and 4: Wall Ball

5 Rounds
Score total reps of Bar Muscle Ups and Wall Ball for all 5 rounds.

competitors

Yeti (Time)

For time:

25 pull-ups

10 muscle-ups

1.5-mile run

10 muscle-ups

25 pull-ups
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.
To learn more about Yeti click here
– Goal is to finish under 15 minutes. Go for unbroken sets throughout and test your endurance on those muscle ups.