Saturday – Basin CrossFit
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Saturday

19
Nov

Saturday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Sweaty

1min Jump Rope Singles

Bear Crawl the length of the gym

1min Jump Rope Singles + different positions (cue them to switch up foot positioning)

Crab Walk length of the gym

1min Double Unders or double under attempts

High Knees the length of the gym

(10min) Pullup Prep

First, as a group perform:

10 Kipping Pull Throughs on the bar (swings)

10 Jumping Pullups + Every 5 reps, stay with chin over the bar for as long as possible (that is two total attempts at the hold)

Then perform (without coming off the bar):

1 Strict Pullup — scale to Jump to Negative Lower

1 Chest to Bar Pullup — scale to 2 Jumping Chest to Bar

1 Pullup — scale to 1 Kip + 1 Knees to Chest

EMOM 6min

* If people can perform all three movements with a band, then let them use that as well. The above scales are a great way for people to be forced into using their own bodyweight to get around the bar.

Wod prep

(15min) Power Clean Prep

Review the power clean as a group with a barbell, then perform:

3 x 5 reps

2 x 3 reps

* Add load each round.

* Go over working weight for the set of 3’s to feel a little overload stimulus before the workout.

* Rest as needed between sets.

(5min) Prep for workout

Bring weight back down to workout weight.

1 x Max set Unbroken Double Unders (stop if you go past 70)

1 x 10 Pullups (use workout modification)

wod

Fitness testing #4 outcast rx+ (AMRAP – Rounds)

5 Power Clean (185/135lbs)

8 Chest to Bar Pullups

30 Double Unders

AMRAP 16min

Fitness testing #4 outcast rx (AMRAP – Rounds)

5 Power Clean (155/115lbs)

8 Pullups

30 Double Unders

AMRAP 16min

fitness testing #4 outcast fitness (AMRAP – Rounds)

5 Power Clean (75/55lbs)

8 Jumping Chest to Bar

Pullups

50 Single Jumps

AMRAP 16min

competitors

Hang Power Clean (3-3-3-3-3)

Metcon (AMRAP – Rounds)

“Death by:”

HS push up

Box jump (24″/20″)

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