Saturday – Basin CrossFit
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Saturday

8
Jul

Saturday

Basin CrossFit – CrossFit

Warm-up

(10min) Play Castle Dodgeball to warmup up.

* Set up three cones on the far side of each teams territory. The goal is to knock the other teams cones over for the win! If you get hit, you need to perform 10 Air Squats to get back in. The second time you get hit, you need to perform 5 burpees to get back in, then back to air squats and so on…..

(5min) Shoulder/ring prep

In partners ‘i go, you go’:

30sec hold at the top of the rings

5 jump to top position of dip and slow lower to the bottom

30sec hold in the bottom position of the dip

5 strict ring dips

*Scale movements to using one foot to support on the ground for the holds, or both feet.

Wod prep

(10min) Prep for HSPU and double unders

Minute 1: kick up and hold a handstand for 30-45sec. Scale to a pike or box pike hold. Scale further to a plank hold.

Minute 2: 50 Single unders

Minute 3: 4-5 wall climbs. Scale to walking as high as possible or scale to 12 plank get down/ups

Minute 5: 5 x 10 single unders + 5 double unders

Minute 6: 5 slow lower strict handstand pushup. Stand up between each rep. Scale to using an 1-2 abmat s under the head

Minute 7: 25-30 double unders OR attempts. Have everyone attempt here.

Minute 8: 5-7 strict handstand pushups or attempts. Scale to a strict box pike pushup.

(5min) Prep for workout

20 double unders

5 Ring dips

5 HSPU

1-2 rounds

wod

Metcon (AMRAP – Reps)

Rx+

Part 1:

1min Double Unders

1min Ring Dip

1min HSPU

3 Rounds

Metcon (Time)

Rx+

Part 2

45 Double Unders

15 Ring Dips

12 HSPU

3 Rounds

Metcon (AMRAP – Reps)

Rx

Part1:

1min Double Unders

1min Ring Dip

1min HSPU

3 Rounds

Metcon (Time)

Rx

Part 2:

35 Double Unders

10 Ring Dips

8 HSPU

3 Rounds

Metcon (AMRAP – Reps)

Fitness

Part 1:

1min Single Unders

1min Box Dip

1min Pike Pushups

3 Rounds

Metcon (Time)

Fitness

Part 2:

35 Single Unders

10 Box Dips

8 Pike Pushups

3 Rounds

competitors

Metcon (AMRAP – Reps)

Every minute for 10 minutes:

– 10 wallball (30/20) & 5 Power clean (155/105)
– Goal is to complete both movements within the same minute for 10 rounds. If your first round is longer than :40s, scale the weight down.

Metcon (8 Rounds for time)

Every 3 minutes for 8 rounds:

– 200m Sprint
– Each effort is meant to be done fast and aggressive. Going on the 3 minutes will give us plenty of rest.

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