Tuesday
Basin CrossFit – CrossFit
Warm-up
5+min) Get Warm
10 Mountain Climbers
5 x Handstand Holds (Kick up, hold for 5sec, kick down) QUICK SCALE: 3 Wall Walks as far as they can go, or Plank Get Up Get Downs
20 Mountain Climbers
5 x Handstand Holds (Kick up, hold for 5sec, kick down)
30 Mountain Climbers
5 x Handstand Holds (Kick up, hold for 5sec, kick down)
40 Mountain Climbers
5 x Handstand Holds (Kick up, hold for 5sec, kick down)
(5min) Shoulder Stabilising
Reverse Tabata Isometric Pullup Holds
10 sec with Chin over Bar
20sec Rest
10sec Hanging on Bar
20sec Rest
4 Rounds
Wod prep
(10min) Prep for Pullups
6 Pullups
EMOM 5min
* For minutes 1 and 2, perform the easiest version of a Pullup for them. Ring Row to Kipping Pullup.
* For minutes 3, 4 and 5, increase the difficulty to Strict versions or Negatives.
* For the last 5min, perform:
2 x 5 Weighted Pullups
* Increase the weight on each set.
wod
try to hit a set every 4 minutes. leaving about 3 minutes of rest between sets. 35 minute clock to finish pullups and finisher
Metcon (6 Rounds for weight)
rx+/ rx
Weighted Pullup
5-5-3-3-1-1
Optional Finisher
5 HSPU
EMOM 7min
Metcon (6 Rounds for weight)
Strict Ring Pullup
5-5-5-5-5-5
Finisher
5 Pushups
EMOM 7min
competitors
Metcon (Time)
21-15-9
thrusters 115/75
fran
try to get within 1 minute of your fran time