Thursday
Basin CrossFit – CrossFit
Warm-up
Run 100m
5 Burpees
5 Handstand Kick Ups (Kick up on the wall, hold for 3sec and kick down) — QUICK SCALE: 2 Wall Climbs as high as they walk.
Run 200m
10 Jumping Pullups
Bear Crawl length of the gym
Run 100m
5 Burpees
Crab Walk length of the gym
(20min) Have them Choose TWO of the following to Work on:
3 x Max Sets Strict Muscle Ups (OR break them up and perform 5 per round)
3 x Max Sets Strict Pullup – Negatives
3 x 4 Rope Climbs – Seated Climbs
3 x Max Sets Deficit Pushup (elevate feet, hands on ground) – Regular Pushups
3 x Max Sets Hand Releases on Dip Bar /Matador/Parallel Bars or Paralletes – Ring Holds
3 x Max Sets Deficit Handstand Pushup (hands elevated) – Handstand Walks or Holds
Wod prep
(10min) Review Hang Power Snatch and Prep for Workout
As a group with an empty Barbell review the Hang Power Snatch briefly or as needed.
Then;
6 Hang Power Snatch
6 Lateral Jumps
2 Rounds
wod
Metcon (AMRAP – Reps)
rx+
20sec Lateral jumps Over Barbell
20sec Hang Power Snatch (95/65lbs)
20sec Rest
5 Rounds
Metcon (AMRAP – Reps)
rx
20sec Lateral jumps Over Barbell
20sec Hang Power Snatch (65/45lbs)
20sec Rest
5 Rounds
Metcon (AMRAP – Reps)
fitness
20sec Lateral jumps Over Barbell
20sec Hang Power Snatch
20sec Rest
5 Rounds
cool down
40 Strict HSPU
Every time you break, perform 40 Double Unders.
* Scale to Kipping HSPU OR 20 Box Round The Worlds OR 3min Plank Hold (when you break perform DU).
* Scale Jumping to 50 Single Unders or 10 Lunges.