Basin CrossFit – CrossFit
(7min) As a group get warm with some Dynamic Mobility:
Walking Toy Soldiers
1 Over the Fence + 1 Under the Fence + 2 Air Squat down the length of the gym (switch directions half way)
1 Inchworm + 4 Pushups, 1 Inchworm + 3 Pushups, and so on until 1 Pushup.
(8min) Pullup Prep
While hanging on the Bar:
Perform some Scap Pullups — Contract and relax shoulder blades. Go from an active position to a relaxed position. Make people
understand the difference.
Perform some body twists, some Kipping Pull Throughs.
5 Controlled Supine Grip Strict Pullups — QUICK SCALE: Jump to Negative Pullup
1 Burpee + 2 Strict Pullups
1 Burpee + 2 Kipping Pullups
(10-15min) Prep for Front Squat
3 Pause Front Squats (pause at the bottom for 3sec) + 3 Front Squats (no pause)
* Round 3 should be done at Workout weight. Rounds 4 and 5 should be done a little heavier.
* Prep as needed for the Workout.
Front Squat (135/95lbs)
Front Squat (115/75lbs)
Bench Press (1-1-1-1-1-1-1)
Metcon (No Measure)
Every 30s for 10 minutes:
2 false grip pull ups, 1 strict muscle up, 2 ring dips
To be done without letting go of the rings. Consider doing one rep every minute if you are still developing the strict muscle up.