Thursday

Basin CrossFit – CrossFit

Warm-up

(5min) Shoulder Warmup (use light – mod KB)

10-8-6-4-2

10 Jumping Pullups – 8 Kipping Pull Throughs – 6 Kipping Pullups – 4 Strict Pullups – 2 L-Sit Pullups

(5min) Shoulder Mobility

* Half the class work on DB Overhead Stretch

– Spend 2min in it, getting deeper as they feel more comfortable.

* Half the class work on Banded Shoulder Sequence

– Spend 30sec in each position/side.

Wod prep

(10min) Review and Prep for Part 1

With a PVC + Barbell, quickly review the Press – Push Press and Push Jerk.

Then perform 3 rounds of the complex to work up to your starting weight:

1 Press + 2 Push Press + 3 Push Jerk

* Increase the load each time.

* The last round should be close to feeling pretty challenging. If not, use the first few sets of your workout to increase the load.

wod

Metcon (7 Rounds for weight)

Rx+/Rx/Fitness

Part 1:

1 Press

2 Push Press

3 Push Jerk

7 Rounds
perform a set every 3min

Metcon (AMRAP – Reps)

Rx+/Rx

Part 2:

Death by Strict Pull-ups
Perform a ladder of unbroken Pullups 1-2-3-4-5, and so on, until you cannot perform any more unbroken. Rest as much as you need to between sets.

Metcon (AMRAP – Reps)

Fitness

Part 2:

Death by Strict Ring Pullups
Perform a ladder of unbroken ring pullups 1-2-3-4-5, and so on, until you cannot perform any more unbroken. Rest as much as you need to between sets.