Monday – Basin CrossFit
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Monday

5
Jun

Monday

Basin CrossFit – CrossFit

Warm-up

(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.

Then:

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.

2 Rounds

Then, in partners perform over the back stretch for 1min each.

Wod prep

(10-15min) Prep for the Workout

Row 300m

5 Pullup — Done like you will do in the workout.

10 Thruster

Row 200m

5 Pullup

10 Thruster

wod

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Rx+/Rx

Metcon (Time)

Fitness Jackie

1000m Row

30 Thrusters

30 Jumping Pullups

competitors

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.

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