Tuesday
Announcements
Basin CrossFit Friend Day! August 26th
Basin CrossFit – CrossFit
Warm-up
Gymnastics Complex #1
Warmup
10-20 Arm circle sequence
10-20 Seated shoulder extension stretch
5 Hanging core sequence
Skills
Backward roll + progressions into backward roll to handstand
1. Candlestick
2. Backward roll
3.back extension roll
4. Back extension roll progression 2
False grip/pullup/muscle up work
1. False grip hang
2. http://gymnasticswod.com/content/bent-arm-back-extension-roll-push-position
3. Strict bar muscle up
Bench rocks/arch rocks (2 x 20 reps)
Beginner version
Advanced version
Wod prep
Prep for Snatch
With a PVC, perform this variation of the Burgener Warmup
repeat with an empty barbell
Then, perform:
3 x 5 reps — increasing the load each set
1 x 3 reps —just under working weight
Prep for Workout
5 hspu
5 ring rows
5 squat snatch
5 hspu done
5 ring rows
wod
Metcon (Time)
RX
10-9-8-7-6-5-4-3-2-1
squat snatch (155/105lbs)
strict hspu
parallel ring row
Metcon (Time)
RX+
10-9-8-7-6-5-4-3-2-1
squat snatch (185/135lbs)
strict parallette hspu
inverted ring row
Metcon (Time)
Fitness
10-9-8-7-6-5-4-3-2-1
power snatch
pike pushup
ring row
competitors
Snatch (5 X 1)
Snatch
1-1-1-1-1
-Use the heaviest weight you can for each set.
Metcon (Time)
For time:
50m HS Walk
– Goal is to complete as fast as possible and in as few breaks as possible.