Friday – Basin CrossFit
Call Us: 432-599-1415

Friday

25
Aug

Friday

Basin CrossFit – CrossFit

wod

Metcon (Time)

RX

9-15-21

OH squat (95/65lbs)

sdhp

4 rope climbs between each round

Metcon (Time)

RX+

9-15-21

OH squat (115/75lbs)

sdhp

4 legless rope climbs between each round

Metcon (Time)

Fitness

9-15-21

OH squat

sdhp

4 rope seated climbs between each round

Warm-up

Warmup

Min 1 – 10/8 cal row

Min 2 – 20 air squats

Min 3 – 10 band lat pull downs + 10 behind the neck (BTN) PVC snatch grip presses

Min 4 – hang on pullup bar with supinated grip

Gymnastics complex #2

Warmup

10 Alt leg extended holds

20 Leg pulses

20 Leg lift circles

20 Hip bridge single leg circles

Handstand kick up drills (perform 5 of each movement)

1. Jump to drag drill

2. Kick up drill 1

3. Kick up drill 2

Skills

Handstand work

1. Box shoulder shifts

2. Box rocks

3. Press compression

4. Jump press (low)

5. Jump press (straddle)

6. handstand to forward roll

Pullover

1. Beginner drill: 10sec active hang +10sec relaxed hang + 5 knee tucks

2. Pullover Drill

3. Pullover

Wod prep

Grab lacrosse balls & rotate through:

Forearm flexor mashing + wrist flexion stretching

Pec/trap mashing + wall stretching (standing wall stretch or snow angels)

Grab a PVC pipe

30 sec flagpole stretch

10 reps OHS

10 reps snatch press

10 sumo good mornings

10 sumo deadlifts

10 SDHP

Grab a barbell

5 BTN snatch presses

5 BTN snatch push presses

10 OHS

15-20 sec bottom of OHS hold

5-7 sumo deadlifts

5-7 sumo deadlift + shrug

5-7 SDHP

Add weight over 1-2 sets.

competitors

Metcon (AMRAP – Reps)

As many reps as possible in 9 minutes:

7 Shoulder to overhead (155/115)

25 Double unders

– Goal is to get 9+ rounds. Try to keep the shoulder to overhead unbroken for as long as possible.

Metcon (Time)

5 Rounds for time:

30/25 cal Assault Bike

-rest 2 minutes

– Goal is to finish each round in under 1 minute. The closer you can get the RPM’s to 100 the faster the calories will accumulate. Compare times to 8/8.

Leave a Reply