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

Monday

21
Nov

Monday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Sweaty

1min Jump Rope Singles

Bear Crawl the length of the gym

1min Jump Rope Singles + different positions (cue them to switch up foot positioning)

Crab Walk length of the gym

1min Double Unders or double under attempts

High Knees the length of the gym

(10min) Pullup Prep

First, as a group perform:

10 Kipping Pull Throughs on the bar (swings)

10 Jumping Pullups + Every 5 reps, stay with chin over the bar for as long as possible (that is two total attempts at the hold)

Then perform (without coming off the bar):

1 Strict Pullup — scale to Jump to Negative Lower

1 Chest to Bar Pullup — scale to 2 Jumping Chest to Bar

1 Pullup — scale to 1 Kip + 1 Knees to Chest

EMOM 6min

* If people can perform all three movements with a band, then let them use that as well. The above scales are a great way for people to be forced into using their own bodyweight to get around the bar.

wod

wod

Fitness testing #4 outcast rx+ (AMRAP – Rounds)

5 Power Clean (185/135lbs)

8 Chest to Bar Pullups

30 Double Unders

AMRAP 16min

Fitness testing #4 outcast rx (AMRAP – Rounds)

5 power cleans 155/115

8 pullups

30 double unders

16 minute amrap

Fitness testing #4 outcast fitness (AMRAP – Rounds)

5 power cleans 75/45

8 jumping chest to bar

50 single unders

16 minute amrap

competitors

Metcon (AMRAP – Rounds)

death by

hspu

box jump 24/20

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