Saturday – Basin CrossFit
Call Us: 432-599-1415

Saturday

28
Jan

Saturday

Basin CrossFit – CrossFit

Warm-up

(5min) Musical Burpees to Warmup

Everyone performs Jumping Jacks (Star Jumps) continuously, then, every time the music turns down/off, you have to perform 2 Burpees.

(5-10min) KB Stability/mobility Work – do 8-10 reps of each movement

Hip Bridges

Situps

Windmills

Trunk Twist

Up and Overs

Pass Throughs

Wod prep

(5min) Review the Thruster with an empty Barbell as a group

Front Squat – Press – Push Press – Thruster

(10min) Prep for Workout — Alternate Pullup Complex and Thrusters:

Pullup Complex:

6 Kipping Swings + 5 Shoulder Shrugs while hanging on bar + 4 Round the Worlds (shoulders) — 2 each way + 3 Strict Pullups + 2 Kipping Pullups

* The goal is to do it all without coming off the Bar.

* Scale as needed. Do Jump to Negative for the Strict Pullup.

2 Front Squat + 4 Thrusters

3 Rounds (of both the Complex and the Thrusters)

* Add load each round for the Thrusters with the 3rd round being their Working weight.

* On the last two rounds, Rx+ do Chest to Bar Pullups instead of Kipping.

wod

Metcon (Time)

Rx+

15-12-9

Thruster (115/75lbs)

400m Run

Then

18-24-30

Chest to Bar Pullup

200m Run

Metcon (Time)

Rx

15-12-9

Thruster (95/65lbs)

400m Run

Then

18-24-30

Pullup

200m Run

Metcon (Time)

Fitness

15-12-9

Thruster

400m Run

Then

18-24-30

Strict Ring Pullup

200m Run

competitors

Metcon (Time)

5 rounds for time:

5 Squat clean (205/140)

10 Box jump over (24″/20″)
– Goal is to be fast and aggressive here. Try to hit as many rounds as you can unbroken. Go ahead and test out going to the pain cave, the open is right around the corner! No pacing, just go!

Leave a Reply