Monday – Basin CrossFit
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Monday

7
Aug

Monday

Basin CrossFit – CrossFit

Warm-up

Gymnastics Complex #1

Warm up

10-20 Arm circle sequence

10-20 Seated shoulder extension stretch

5 Hanging core sequence (rest as needed between reps)

Skills

Backward roll + progressions into backward roll to handstand

1. Candlestick

2. Backward roll

3. back extension roll

4. Back extension roll progression 2

False grip/pullup/muscle up work

1. False grip hang

2. false grip pullup

3. Strict bar muscle up

Bench rocks/arch rocks (2 x 20 reps)

Beginner Version

Advanced Version

Wod prep

Prep for the Deadlift

6 single leg deadlifts— each leg (use a moderate DB)

12-floor back extensions

2-3 rounds

Perform Part 1

Briefly, with an empty barbell, perform up to 10 reps to review the deadlift.

Then perform:

2 x 6 reps

2 x 3 reps

3-5 x 1 rep

wod

Deadlift (1)

RX+

Part 1:

Work up to a heavy 1 rep

Deadlift (20 min EMOM) (1)

RX+

Part 2:

1 deadlift

EMOM 20min

Deadlift (1)

RX

Part 1:

Work up to a heavy 1 rep

Deadlift (20 min EMOM) (1)

RX

Part 2:

1 deadlift

EMOM 20min

Deadlift (3)

Fitness

Part 1: Work up to a heavy 3 rep

Deadlift (20 min EMOM) (3)

Fitness

Part 2: 3 deadlift

Every 90sec

competitors

Metcon (Time)

For time:

30 strict Muscle-ups

– Goal is to finish under 10 minutes, with great times being under 5 minutes. 15 minute cap.

Metcon (Time)

4 Rounds for time:

25 GHD sit ups

3 Rope climbs (15ft.)

400m run

– Goal is to finish under 14 minutes. Consider scaling the GHD to the parallel range of motion if you haven’t been on it in a while.

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