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

Monday

13
Feb

Monday

Basin CrossFit – CrossFit

Warm-up

(5min) Squat Warmup

Jami Squat Drill

* In between each foot positioning, perform:

ITWYX Drill

— Rotate through the letters for 30sec-1min each time.

(5min) Shoulder Mobility

In Partners perform:

Over the Back Stretch

— Hold 1min per partner

Partner Wall Slides

— 10 slides per partner

Wod prep

(10min) Rope Climbing Prep

* Review a few different Climbing methods, then have Rx+ perform or attempt:

2-3 Seated Rope Climbs (or have their feet on a box)

2-3 Regular Rope Climbs

1 Legless Rope Climb

1 L-Sit Rope Climb

Rx/Fitness

2 Strict Pullups — QUICK SCALE: Jump to Negative Lower

2 Kipping Pullups — QUICK SCALE: Attempts

2 Chest to Bar Pullups — QUICK SCALE: Chest to Bar Jumping Pullup

2 Rounds

(5-10min) Workout Prep

Review the Goblet Squat briefly with the KB they will use for the Workout as a group.

Perform 1-3 Burpees to review standards.

wod

Metcon (AMRAP – Reps)

Rx+

1 Legless Rope Climb

6 Burpees

8 KB Goblet Squats (24/16kg)

EMOM 16min

Metcon (AMRAP – Reps)

3 L-Sit Pull-ups

5 Burpees

7 KB Goblet Squat (20/12kg)

EMOM 16min

Metcon (AMRAP – Reps)

Fitness

3 Jumping Pull-ups

3 Burpees

3 KB Goblet Squats

EMOM 16min

competitors

Back Squat (3-3-3-3-3)

Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 2/1/2017 and try to go heavier.

Deadlift (3-3-3-3-3)

Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/30/2017 and try to go heavier.

Leave a Reply