Monday – Basin CrossFit
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Monday

26
Sep

Monday

Basin CrossFit – CrossFit

Warm-up

(8min) Get Warm – In Partners:

Partner 1 performs 5 Burpee into Jumping Pullup

Partner 2 Hangs on the Pullup Bar

Switch – alternating for 4 rounds each (20 reps each)

* With any time remaining here, add it to the Inverted Practise below.

(7min) Inverted Practise

Spend 5min on getting everyone inverted somehow.

Start with Holds and work up to Handstand Walking if possible

Wod prep

(5min) Review Hang Power Clean as a group with an empty Barbell

* Perform as many reps as needed to have them moving well.

(15min) Prep for Workout

Min 1: 5 Strict Handstand Pushups — Quick Scale: Strict Press with the empty Barbell for 10 reps.

Min 2: 5 Strict Pullups — Quick Scale: Jump to Negatives

Min 3: 5 Hang Power Cleans

Rest 1-2min

* Repeat one more time.

wod

Metcon (AMRAP – Reps)

Min 1: 10 Deficit Handstand Pushups

Min 2: 12 Strict Pullups

Min 3: 14 Hang Power Clean (135/95lbs)

5 Rounds

Metcon (AMRAP – Reps)

Min 1: 10 Strict Handstand Pushups

Min 2: 10 Strict Pullups

Min 3: 14 Hang Power Clean (115/75lbs)

5 Rounds

Metcon (AMRAP – Reps)

Min 1: 45sec Plank Hold

Min 2: 10 Strict Ring Pullups

Min 3: 10 Hang Power Clean

5 Rounds

competitors

Strict press (2-2-2-2-2-2)

Back Squat (2-2-2-2-2-2)

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