Tuesday
Basin CrossFit – CrossFit
Warm-up
(5min) 1min Jump Rope Singles
Bear Crawl the length of the gym
1min Jump Rope Singles + different positions (cue them to switch up foot positioning)
Crab Walk length of the gym
1min Double Unders or double under attempts.
High Knees the length of the gym
(10min) Pull-up Prep
First, as a group perform:
10 Kipping Pull Throughs on the bar (swings)
10 Ring Rows
then perform (without coming off the bar):
1 Strict Pull-up —> scale to jump to negative lower
1 Chest to Bar Pull-up —> scale to 2 jumping chest to bar
1 Pull-up —> scale to 1 kip + 1 knees to chest
EMOM 6min
Wod prep
Power clean prep
3 x 5 reps
2 x 3 reps
* Add load each round
* Go over working weight for the set of 3’s to feel a little overload stimulus before the workout
* Rest as needed between sets
(5min) Prep for workout
Bring weight back down to workout weight
1 x max set unbroken double unders (stop if you go past 70)
1 x 10 Pullups (use workout modification)
wod
Outcast RX+ (AMRAP – Rounds and Reps)
AMRAP 16min
5 Power Cleans (185/135lbs)
8 Chest to Bar Pull-ups
30 Double Unders
wod
Outcast RX (AMRAP – Rounds and Reps)
16 minute amrap
5 Power Cleans (155/115lbs)
8 Pull-ups
30 Double Unders
Outcast fitness (AMRAP – Rounds and Reps)
16 minute amrap
5 Power Cleans (75/55lbs)
8 Jumping Chest to Bar Pull-ups
50 Singles
Post wod/ recovery
Spend 5min in Down Dog and Child’s Pose to stretch hamstrings/calves and shoulders.