Thursday
Basin CrossFit – CrossFit
Warm-up
(5min+) Get Warm!
20 Back Leg Swings on right leg – only moving back, not forward
20 Back Leg Swings on left leg
20 Side Leg Swings on right leg – not across body, just out to the side
20 Side Leg Swings on left leg
20 Front Leg Swings on right leg
20 Front Leg Swings on left leg
10 Sit Up to Pike – feet forward together, belly to legs
10 Sit Up to Pancake – legs/feet out away from each other, belly to floor
10 Bridge Ups – use feet elevated and arms beside body rather than over the shoulders to scale movement
(10min) Hip and Shoulder Prep
With a light Plate (15/10lbs):
10 Slow Controlled Good Mornings with Plate + 3 Rows at the bottom of each Good Morning (squeeze shoulders blades together and pull plate into chest)
10 Press Overhead with Plate + 5sec pause at the top of each Press
10 Hip Extensions (without plate) — Slow controlled down/fast explosive up + 5sec Superman hold at the top
10 Ring Rows + Scapula Retraction at the bottom
10 Hip Extensions with Plate
Wod prep
10+min) Review and Prep for Muscle Ups:
Ring Holds — False Grip Ring Rows — Transitional Muscle Ups — Feet on the Box Muscle Up or use Bands.
Then, either 4 Attempts at a Muscle Up, or 4 Muscle Ups
Rest
Then, find a number that you can perform consecutive Muscle ups (this might be strict for some people) and do:
3 sets with 1min Rest in between.
* For today’s purposes, don’t do more than 4-5 per set since there the workout requires so many.
(10min) Review and Prep for Deadlifts
As a group, with an empty Barbell, go over a few reps (if needed).
Then perform:
5 reps + 1min Rest
* Start with a small load on the Bar and then add 10-20lbs each set until you reach their working weight. This should be around 4-5 sets.
* Once you have reached working weight, perform 1 set of 15 reps with it. Make any weight adjustments after this if you struggle with the 15 reps.
wod
Metcon (AMRAP – Reps)
rx+
60 Deadlifts (275/195lbs)
With time remaining of 5min,
perform AMRAP Muscle Up
50 Weighted Hip Extensions (25/15lb plate)
With time remaining of 5min,
perform AMRAP Muscle Up
Metcon (AMRAP – Reps)
rx
60 Deadlifts (225/155lbs)
With time remaining of 5min,
perform AMRAP Muscle Up
50 Weighted Hip Extensions (10/15lb plate)
With time remaining of 5min,
perform AMRAP Muscle Up
Metcon (AMRAP – Reps)
40 Deadlifts
With time remaining of 5min,
perform AMRAP 10 Jumping Pullup + 10 Dips
40 Plate Good Mornings
With time remaining of 5min,
perform AMRAP Muscle Up 10 Jumping Pullup + 10 Dips