Saturday – Basin CrossFit
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Saturday

29
Jul

Saturday

Basin CrossFit – CrossFit

Warm-up

Grab a rower and a barbell:

200m Row

10 Barbell good mornings

10 Barbell bent over rows

200m Row

10 Barbell front squats

10 Downward dog + push up

200m Row

5 Hang muscle cleans

5 Power cleans

5 Squat cleans

Wod prep

Strength:

3-5 Hard false grip ring row // ring pull up // strict pull up

3-5 Half dips (start at the bottom and then press out) // dip negatives // box dips

Rest 1 min b/t sets

Transition technique:

Jackie chan muscle up transition

Banded ring muscle up transition

Muscle up practice:

L-sit muscle up

Strict muscle up

Prep for Workout

wod

Metcon (AMRAP – Reps)

RX+

In partners perform AMRAP 15 mins of both movements:

Squat Clean (225/155lbs)

Muscle Up

Metcon (AMRAP – Reps)

RX

In partners perform AMRAP 15 mins of both movements:

Squat Clean (185/135lbs)

Muscle Up

Metcon (AMRAP – Reps)

Fitness

In partners perform AMRAP 15 mins of both movements:

Power Clean

Muscle Up

competitors

Back Squat (5-3-3-1-1-1)

Back squat

5-3-3-1-1-1

– Use the heaviest weight you can for each set. Compare to (7/7).

Metcon (Weight)

4 rounds for quality:

1 min plank hold (top of push up)

– Use the heaviest weight you can for each set. Breaking within the minute means the weight is too heavy.

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