Friday – Basin CrossFit
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Friday

26
May

Friday

Basin CrossFit – CrossFit

Warm-up

10min) Perform in any order, break reps up as needed

( start at different stations.)

20 PVC good mornings

20 Ring rows + scap retraction at bottom

20 Walking Samson stretch (walking lung + arms outstretched overhead)

20 PVC OH squat

20 Walking half handstands — Take a step, place hands on the ground and half kick up for a few seconds.

20 PVC push press

20 Jumping pullups

20 PVC hang power snatch

(5min) If you have time, perform a few attempts at some back bridges — Hold 15-30sec per bridge.

Wod prep

10min) Prep for Pullups

perform some kipping swings to prep the shoulders.

Then, review the various options you can attempt.

Perform 3-6 reps of pullups every 2min.

3 Rounds

*Start off with something a little easier than what you are going to attempt. If you are doing chest to bar pullups, do the first two rounds with regular kipping, then the last round with chest to bar.

(5-10min) Perform Pullup Attempts

Perform 2 attempts maximum at whatever level you have chosen.

3min Rest between sets

(10min) Prep for ‘Jerk Snatcher’

As a group and with a barbell, review the power clean and jerk, and the snatch.

Then perform:

5 Clean and jerk

5 Snatch

3 Rounds

Add load each round.

try to make each load touch-and-go and focus on being efficient and fast through the movements.

Rest 2min between each round.

wod

Chest-To-Bar Pull-ups (Max Effort Fitness Testing #8)

RX+

Pull-ups (Max Effort Fitness Testing #8)

Rx

Kipping + Chest to Bar Pullups

Fitness

Kipping + Banded Pullups

Jerk Snatcher RX+ (Time)

20 Clean and Jerk

20 Snatch 135/95lbs

Jerk Snatcher Rx (Time)

20 Clean and Jerk

20 Snatch 95/65lbs

Jerk Snatcher Fitness (Time)

20 Clean and Jerk

20 Snatch 65/45lbs

competitors

3 position snatch (1-1-1-1-1-1-1)

Seven attempts to establish the heaviest weight of the following complex: Hang snatch, BTK (below the knee) snatch, snatch (from floor). All are full snatches and must be caught below parallel.

Metcon (Time)

For time:

30 Rope climbs (15ft.)
– Goal is to finish under 15 minutes. Athletes with good capacity here should always be able to get 2 climbs every minute. Efficiency (minimizing the number of pulls you need to get to the top) is the key here.

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