Friday – Basin CrossFit
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Friday

16
Sep

Friday

Basin CrossFit – CrossFit

Warm-up

(10min) Partner MB Drills

1-6 reps of each drill: Partner does 1, you do 1, Partner does 2, you do 2, etc., until you have both done 6.

Toss it to each other between reps.

MB Front Squat

MB Russian Twists (1 each side = 1 rep)

Burpee + Jump over Ball

MB Situp

MB Hip Raises — Keep the Ball steady in the groin/thigh area, no hands! (you may need to wedge it between legs at the top position)

Wall Ball — NO dropping the ball between rotations. Partners stand next to each other and catch it after their partner is done with their reps.

Wod prep

(10min) Rings Skill Work

8 False Grip Ring Rows

8 Strict Ring Dips — QUICK SCALE: Jump to negative

30sec Ring L-Sit — QUICK SCALE: Knee Tuck or 1 leg support on ground still holding rings

8 Skin the Cat Pass Throughs — QUICK SCALE: Skin the Cat attempts or hang on low Rings and bring one foot up to hook around a ring for a second (this looks messy but is ok).

8 False Grip Strict Ring Pullups — QUICK SCALE: Do this with knees for support on the ground

2 Rounds – not for time

* The first three movements use Low Rings and the second two use high Rings (rxd).

(5-10min) Workout Prep — briefly review movements if needed

10 Unbroken Wall Ball

8 Toes to bar

6 Ring Dips

1-2 Rounds

wod

Metcon (Time)

rx+ , rx

120 Wall Ball (20/14lbs)

60 T2b

30 Strict Ring Dip

Metcon (Time)

fitness

50 Wall Ball

20 v ups

15 Box Dips

2 Rounds

competitors

Metcon (AMRAP – Reps)

For reps:

Tabata deadlift (315/205)

NOTE: Goal is to get 50+ total reps. The weight should be about 65% of your 1RM, so lower it if necessary. If you do not get at least 40 reps you had a weight that was too heavy.

PART 2:

10 legless rope climbs (15ft.)

NOTE: Start from the seated position each time. Goal is to not exceed 10 minutes to complete these.

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