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

Saturday

22
Jul

Saturday

Basin CrossFit – CrossFit

Warm-up

KB (16/12kg) → → 10-15 ft → → Box (whatever height) → → 10-15 feet → → Box (24”/20”)5-10 KB deadlifts → 4-6 box step ups → 4-6 PVC step overs

5-10 KB sumo deadlifts → 4-6 box jumps → 4-6 PVC jump overs (scale to step overs)

5-10 Russian KB swings → 4-6 box jump overs → 4-6 PVC unders

5-10 American KB swings → 4-6 box jumps

urpee box jump overs → 4-6 over unders

1 Round

6-10 Banded lat pulldowns

6-10 Face pulls

15 sec Flagpole stretch

2-3 Rounds

Wod prep

Rope Climb Skill

Station 1: Seated rope climb

Station 2: Rope climb lower + raise

Perform 1 lower + raise, then switch out with someone else, increasing difficulty as you progress.

Station 3: Rope Climbs – Spanish, L-Wrap, Legless

More advanced athletes work on getting up the rope in 1-2 pulls, incorporating L-sit, seated, or legless for technique work.

wod

Metcon (AMRAP – Reps)

RX+

In partners:

While Partner 1 Rows 500m, Partner 2 performs AMRAP Rope Climbs.

Switch

While Partner 1 Rows 750m, Partner 2 performs AMRAP Over/Unders.

Switch

While Partner 1 Rows 1km, Partner 2 performs AMRAP KB Swings.

Switch

Metcon (AMRAP – Reps)

RX

In partners:

While Partner 1 Rows 500m, Partner 2 performs AMRAP Rope Climbs.

Switch

While Partner 1 Rows 750m, Partner 2 performs AMRAP Over/Unders .

Switch

While Partner 1 Rows 1km, Partner 2 performs AMRAP KB Swings.

Switch

Metcon (AMRAP – Reps)

Fitness

In partners:

While Partner 1 Rows 500m, Partner 2 performs AMRAP Seated Rope Climbs.

Switch

While Partner 1 Rows 750m, Partner 2 performs AMRAP Over/Unders.

Switch

While Partner 1 Rows 1km, Partner 2 performs AMRAP KB Swings.

Switch

competitors

For time:

150 Single under

150ft. HS walk

50 Weighted step ups (35/25)

75 Double unders

75ft. HS walk

40 Weighted step ups (35/25)

25 Triple unders

25ft. HS walk

30 Weighted step ups (35/25)

– Use a DB or KB in each hand for the step ups. All step ups are to be done to a 20” box. For the triple unders, attempts can count towards your total, if scaling that movement is necessary.

On the minute for 8 minutes:

20m Sled push (heavy)

– rest 2 minutes –

On the minute for 6 minutes:

40m Sled push (light)

– rest 2 minutes –

On the minute for 4 minutes:

60m sprint

– Goal is to perform each interval at maximum effort. Use a 20m course and go down and back for 40m; down, back, down for the 60m.

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