Basin CrossFit – CrossFit
(6min) Get Warm
Min 1: 20 Air squats
Min 2: 45sec Hold air squat
Min 3: 15 Front squats with PVC
Min 4: 45sec Supine plank
Min 5: 10 Thrusters with PVC
Min 6: 45sec Handstand hold
(10min) Pullup/shoulder prep + mobility
5 Kipping swings + 1 strict pullup x 5
* Do the 5 rounds without coming off the bar.
* Scale the strict pullup to jump and slow lower (yes, you need to come off the bar for that :-)).
Then, in partners perform 1min each of partner hanging stretch.
5 Round the worlds (shoulders) to the left + 2 strict pullup — Come down and rest for a bit.
5 Round the worlds to the right + 2 strict pullup — Come down and rest for a bit.
Then, in partners perform over the back stretch for 1min each.
(10-15min) Prep for the Workout
5 Pullup — Done like you will do in the workout.
50 Thrusters, 45#
30 Jumping Pullups
Sumo Deadlift (5-5-5-5-5)
– Alternate between the two movements (bench press), and use the heaviest possible weight on each set.
Bench Press (5-5-5-5-5)
– Alternate between the two movements (sumo deadlift), and use the heaviest possible weight on each set.
Metcon (No Measure)
3 rounds for quality:
15 1-arm DB bent over row (each arm)
10 Hip touches (each arm)
– For the bent over row, anchor the knee on a bench and try to get your torso as parallel to the ground as possible. The hip touch begins from a hanging position, let go with one hand and touch that hip, then re-grab the bar.