Thursday
Basin CrossFit – CrossFit
Warm-up
(5min)Get Sweaty!
Run 100m
10 Jumping Pullups
Run 100m
10 Jumping Pullups
10 Air Squats
Run 100m
10 Jumping Pullups
10 Air Squats
10 Pushups
(10min) Muscle Up Skills
In Partners Alternate between Work/Rest:
* Have them perform as many reps as they can in 30sec, but it isn’t intended to be done fast, just have them move through as consistently as they can.
30sec False Grip Ring Rows
30sec Ring Hold
30sec Muscle Up Transition with feet on ground + Dip out to top OR Jump to top
30sec Strict Muscle Up from an L-Sit off ground — QUICK SCALE: Use Progression before
Then, for the last 5min, have them work on their Workout Version of the movement.
Perform 3 x 3-5 reps of a few different versions to figure out what they want to use.
– Jumping Muscle Ups
– Box Muscle Ups
– Banded Muscle Ups
* For Fitness Folk, have them continue to practise a progression piece that they find challenging.
Wod prep
3 rounds:
3 x tgu l/r
3 x mups
3 x burpees
wod
Metcon (Time)
rx+
11 x turkish get ups 70/53lb
10 x burpee muscle up
then:
4 rds
17 x kbs 70/53
76 x air squats
200 meter on run/carry
Metcon (Time)
rx
11 x turkish get ups 53/35lb
10 x burpee c2b
then:
4 rds
17 x kbs 53/35lb
76 x air squats
200 meter on run/carry
Metcon (Time)
fitness:
11 x turkish get ups
10 x target burpees + 10 jumping pullups
then:
4 rds
17 x kbs 70/53
76 x air squats
200 meter run carry
cool down
Spend 3min in a Quad Pose Stretch
* Increase the stretch by lifting hips up and leaning head back, creating a bridge.
* Alternate between hips up and hips down.