Saturday – Basin CrossFit
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Saturday

11
Feb

Saturday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Warm before Playtime

If it is hot where you are, you can just get straight into the game if you like. Otherwise, get those joints moving a little before throwing something really hard!

In Partners (I go, you go…):

1-6 Air Squats (They do one, you do one, they do 2, etc., until both get to 6.)

1-6 Pushups

1-6 Jumping Pullups

1-6 V-Ups

(10min) Play Dodgeball to Warmup!

If you get tagged out, perform the following before going back in:

10 Jumping Lunges

5 Pushups

Wod prep

(5min) Review Barbell movements briefly as a group

Deadlift = Top of the knee back down – Full movement

Shoulder to Overhead = Press – Dip Drive – Push Press – Push Jerk

(5min) Review Bar Muscle Up, Toes to Bar and their modifications

(10min) Prep for Workout — In Partners (I go, you go…)

5 Strict Toes to Bar — QUICK SCALE: Knee Lifts or Toes to Bar Attempts

5 Jumping Muscle Ups — QUICK SCALE: Jumping Chest to Bar Pullup

10 Deadlift

10 Shoulder to Overhead

* More load than Barbell

5 Kipping Toes to Bar

3-5 Bar Muscle Ups

* Use Workout Modifications here

5 Deadlift

5 Shoulder to Overhead

* Use Workout weight here.

wod

Metcon (AMRAP – Reps)

Rx

In Partners:

While Partner 1 performs AMRAP Bar Muscle Ups, Partner 2 performs AMRAP Deadlift (95/65lbs)

7min

Rest 1min

While Partner 1 performs AMRAP Toes to Bar, Partner 2 performs AMRAP Shoulder to Overhead (95/65lbs)

7min

*Switch movements as needed

Metcon (AMRAP – Reps)

Rx+

In Partners:

While Partner 1 performs AMRAP Bar Muscle Ups, Partner 2 performs AMRAP

Deadlift (115/75lbs)

7min

Rest 1min

While Partner 1 performs AMRAP Toes to Bar, Partner 2 performs AMRAP

Shoulder to Overhead (115/75lbs)

7min

*Switch movements as needed

Metcon (AMRAP – Reps)

Fitness

In Partners:

While Partner 1 performs AMRAP Chest to Bar Jumping Pullups, Partner 2 performs AMRAP Deadlift

7min

Rest 1min

While Partner 1 performs AMRAP Lying Toes to Bar, Partner 2 performs AMRAP Shoulder to Overhead

7min

*Switch movements as needed

competitors

Metcon (AMRAP – Reps)

As many reps as possible in 20 minutes:

Row 500m

35 Power snatch (65/45)

Row 500m

25 Power snatch (95/65)

Row 500m

15 Power snatch (135/95)

Row 500m

7 Power snatch (155/105)

Row 500m

Max reps Power snatch (185/125)
– Goal is to get to that last barbell and get some reps there. You are going to have to go faster than you want to, but practice finding that fast pace that will still allow you to get reps at the heavy barbell.

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