friday – Basin CrossFit
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friday

22
Jul

friday

Basin CrossFit – CrossFit

Warm-up

bcf mobility

+

1. Plate Complex: With light Plates each arm. Circles – forwards backwards, small circles, big circles, V shapes, Scarecrows, Wall Slides.

2. Hold Pole Stretch for 1min.

3. 6 x TGU

Wod prep

Weighted Pullup – 10min

2 x 10sec Hang from the Bar – twist from their shoulders, move around, retract/protract the shoulder to warm up the position

2 x 10sec slow negative lower

2 x 5 Strict Pullups – scale to a set of hard Ring Rows

Bar Muscle-up – 5+min

2 x 5 Muscle-up Kipping Swings

2 x 5 Jumping Bar Muscle-up + 5sec Hold at the top of the movement

2 x 3 Muscle-ups – have them practise their modification for the workout here

Pistols – 5+min Pistol

1 x 8 Rolling Pistols – scale to Roll to Stand

1 x 8 Box Pistols (standing on Box) – scale to Supported Pistol here

1 x 8 Pistols

(10min) Prep for Workout

3 x 2 Weighted Pullup

wod

Metcon (AMRAP – Rounds)

rx+

2 Weighted Pullups

4 Bar Muscle-ups

8 Pistols

AMRAP 10min

Metcon (AMRAP – Rounds)

1 Weighted Pullups

3 Bar Muscle-ups

6 Pistols

AMRAP 10min

Metcon (AMRAP – Rounds)

3 Pullups

3 dips

12 side to side squats

AMRAP 10min

competitors

Metcon (Calories)

4 rounds, 3 minutes each:

15 Toes to bar

30 Wall ball

Max calorie Bike

– rest 3 minutes between rounds-

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