Thursday
Basin CrossFit – CrossFit
Warm-up
(10min) Gymnastics Complex #2
5 Candlestick Roll to Handstand on Wall with 5sec Pause
5 Strict Pullup + 5sec hold at top — Scale to Jump to Negative Attempts. Ideally, have them attempt the holds at the top to slow lower for whatever time they can manage
5 Wall Climbs + Wall Facing Hold 5sec — Make sure they walk up and down all the way.
5 Chest to Bar Strict Pullup + 5sec hold at top – Scale to regular Chin over the Bar Hold or Slow lower negative
2min Freestanding Handstand — Scale to the Wall and practise taking their feet off/on/off
1min Hold Side Split each side — Holding between two boxes is the most stable way to do these, putting everyone in a safe, some what comfortable position. You can line them up and have people on either side of the boxes.
(10min) Midline Prep
In partners
While one person performs 7 Back Extensions, the other person holds a Hollow Rock (scale as needed).
Switch
While one person performs 7 Hip Extensions + 20sec Superman Hold after each rep, the other person performs Barbell Wipers .
Switch
* Do 1-2 Rounds depending on time.
WORKOUT PREP & WORKOUT SHOULD TAKE ROUGHLY 30 – 35 MINS
Wod prep
Perform 1 Round of the workout using their modifications:
wod
15 Pushups
10 Pass Throughs
5 Inverted Burpee
wod
Metcon (Time)
rx+
15 Pushups
10 Parallette Pass Throughs
5 Inverted Burpee
10 Rounds
Metcon (Time)
rx
15 Pushups
10 Parallette Pass Throughs
5 Candlestick to Handstand
10 Rounds
Metcon (Time)
6 Pushups
8 Kick Backs
10 Lying Leg Raises
10 Rounds