Sunday
Basin CrossFit – CrossFit
Warm-up
(3min) Get Warm
12-9-6-3
Air squats
Pushups
Jumping pullups
(7min) Shoulder Prep (perform the movements listed on the given minute)
Min 1: 5 Shoulder around the worlds (each way) + 5 Leg round the worlds (each way) — Scale as needed.
Min 2: 10 Kipping Swings on pullup bar + 5 Kip into pull down progression on the bar (second piece to the muscle up) — Get hip high and keep arms straight.
Min 3: 10 Jumping chest to bar pullup
Min 4: 5 x 1 Jump to slow lower negative pullup + 1 strict pullup
Min 5: 5 Jumping bar muscle up — Stick with jumping chest to bar if needed.
Min 6: 5-10 Hanging leg raises — Strict as they can.
Wod prep
(5-10min) Review Thruster and DB Snatch
With an empty barbell and with a light DB, go over both movements as much as needed to be moving well.
(5-10min) Prep for the Workout
6 DB snatch
6 Thruster
3 Bar muscle up
3 x 1 Knees to elbows + 1 toes to bar
2 Rounds
* The second round should be at your working weight.
* For the gymnastics movements, perform your workout modifications here.
wod
Metcon (Time)
Rx+
4 x 1 Knees to Elbow + 1 Toes to Bar
8 Thruster (135/95lbs)
4 Bar Muscle Ups
8 DB Snatch (65/45lbs)
8 Rounds
Metcon (Time)
Rx
4 x 1 Knees to Elbow + 1 Toes to Bar
8 Thruster (95/65lbs)
4 Bar Muscle Ups
8 DB Snatch (50/35lbs)
8 Rounds
Metcon (Time)
Fitness
8 Hanging Knee Raises
8 Thrusters
8 Jumping Chest to Bar Pullup
8 DB Snatch
8 Rounds