friday – Basin CrossFit
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friday

10
Jun

friday

Basin CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

(10min) with a MB perform:

25 MB Front Squats

every 30sec stop to perform 5 Pushups

25 MB Squat Cleans

every 30sec stop to perform 5 Jumping Jacks

25 Wall Balls

every 30sec stop to perform 5 Lateral Over the Ball Jumps (scale these if needed)

25 MB Situps

every 30sec stop to perform 6 MB Russian twists (with feet slightly off ground, twist and touch the ball on either side of your body — perform 3 each side, 6 total)

then 10 minutes everyone practises Muscle Up Skills:

8 False Grip Ring Rows to chest with feet under the rings and leaning back —> scale UP to

False Grip Strict Pull-ups to chest on rings

30sec static hold at top of rings

8 Negative Ring Dip Lowers —> scale UP to Strict Ring Dips

30sec static hold at top of rings

8 transitional Muscle-ups jumping into top of ring dip/or dipping out unassisted —> scale UP to a strict or kipping muscle up

Do one more set of something with everyone performing more reps of where they are at in their skill level.

workout prep

Warm-up (No Measure)

(15min) Prep for Workout:

2 x 5 Front Squat (taken from the ground)

1-3 MU or 3-5 Ring Dips or 5 Pushups

3 x 3 Front Squat

1-3 MU or 3-5 Ring Dips or 5 Pushups

1 x 3 Front Squats

Add load each round

Use your working weight on the last set of 3

conditioning

Metcon (AMRAP – Rounds and Reps)

RX+

EMOM 12min

3 Front Squat (225/155lbs)

AMRAP Muscle-up for the remaining minute

Metcon (AMRAP – Rounds and Reps)

RX

EMOM 12min

3 Front Squat (185/125lbs)

AMRAP Ring Dip for the remaining minute

Metcon (AMRAP – Rounds and Reps)

FITNESS

EMOM 12min

5 Front squat (95/65lbs)

AMRAP 20-inch Box Pushup for the remaining minute

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