Monday – Basin CrossFit
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Monday

28
Aug

Monday

Basin CrossFit – CrossFit

wod

Metcon (Time)

RX

100m KB overhead carry (24/16kg)

10 KB swing

100m row

200m KB overhead carry

20 KB swing

200m row

300m KB overhead carry

30 KB swing

300m row

400m KB overhead carry

40 KB swing

400m row

Metcon (Time)

RX+

100m KB overhead carry (24/16kg)

10 KB snatch (5 each side)

100m row

200m KB overhead carry

20 KB snatch

200m row

300m KB overhead carry

30 KB snatch

300m row

400m KB overhead carry

40 KB snatch

400m row

Metcon (Time)

Fitness

100m KB carry

10 KB swings

100m row

8 rounds

Warm-up

Gymnastics Complex #1

Warm up

10-20 Arm circle sequence

10-20 Seated shoulder extension stretch

5 Hanging core sequence

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)

Wod prep

Hanging torso twist on pull up bar

Partner hanging thoracic stretch

Forearm stretch sequence

Prep workout

With a light weight:

10 KB presses R → 20 ft KB overhead carry

10 KB presses L → 20 ft KB overhead carry

10 KB swings or 10 KB snatches (5 each)

Grab heavier weight/workout weight

5 KB presses R → 20 ft KB overhead carry

5 KB presses L → 20 ft KB overhead carry

10 KB swings or 10 KB snatches (5 each)

competitors

Strict Press (7 x 3)

Strict Press

3-3-3-3-3-3-3

– Use the heaviest weight you can for each set.

Record heaviest load

Metcon (Time)

8 rounds for time:

200m Sprint (50m, down & back, down & back)

-rest 2 minutes

– Goal is to finish each round in under 1 minute or faster. Be quick, with short steps, during the change of direction. Compare times to 8/11.

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