Monday
Basin CrossFit – CrossFit
Warm-up
(5min) Get Warm
With a jump rope:
Perform continuous singles in different positions without stopping for a few minutes.
– Double foot, single foot, scissors, running, etc. Get creative!
Run 400m, then:
Perform some Jump Rope Stretching
(10min) Shoulder (Muscle Up/HSPU) Prep — Do this in partners:
Partner 1 performs: 10 Around the Worlds (Shoulders) on Rings — 5 one way, 5 the other.
Partner 2 performs: Handstand Hold while their partner works. If they need to come down during the time, they can just kick back up. QUICK SCALE: Walk Feet up the Wall or Hold a Plank.
Switch
Partner 1 performs: 4-5 Strict Muscle Ups or 4-5 Strict Muscle Up Transitions with the rings set low/feet on ground
Partner 2 performs: 4-5 Strict HSPU or 4-5 Negative HSPU Lowers — QUICK SCALE: 8-10 Pike Pushup
Switch
Partner 1 performs: 4-5 Muscle Ups or whichever modification they will do for the Workout
Partner 2 performs: 4-5 HSPU at their Workout modification
Switch
Wod prep
(10min) Review and Prep Hang Power Snatch in a group
With an empty Barbell, perform 2-3 rounds of the Snatch Oly Complex
* Snatch Deadlift past knee
* Snatch Deadlift Pockets
* Snatch Deadlift Shrug
* Snatch Deadlift High Pull
* Muscle Snatch
* Power Snatch
* Hang Power Snatch
* Overhead Squat
* Sots Press
* Full Snatch
Then, perform on your own:
5 Hang Power Snatch (add more than the barbell for the first set)
100m Run
2 Rounds
* The second round should be at your working weight.
* The runs should be done hard.
wod
Metcon (AMRAP – Reps)
Rx+
Every 10min perform:
5 Muscle Ups
8 Parallette Handstand Pushups
12 Hang Power Snatch (115/75lbs)
Run 800m
3 Rounds
Metcon (AMRAP – Reps)
Rx
Every 10min perform:
4 Muscle Ups
8 Deficit Handstand Pushups
12 Hang Power Snatch (95/65lbs)
Run 800m
3 Rounds
Metcon (AMRAP – Reps)
Fitness
Every 10min perform
5 Box Transitional Muscle Ups
10 Pike Pushups
10 Hang Power Snatch
Run 800m
3 Rounds
competitors
Metcon (Time)
5 Rounds for time:
24 cal Row
16 Pull ups (chest to bar)
8 Shoulder to overhead (185/125)
– Goal is to finish under 15 minutes. Most of those shoulder to overhead sets should be unbroken, so scale the weight if needed to make that happen.
