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