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

Saturday

5
Aug

Saturday

Basin CrossFit – CrossFit

Warm-up

Warmup

Jumping Jack game

Shoulder/handstand prep

6-5-4-3-2-1

Arm lifts (abduction) + 15sec iron cross hold at top position.

Shoulder rotations with light plate

NFT (not for time)

Then perform:

5-4-3-2-1

Strict pullups + 3sec pause at top and bottom position on each rep. Scale to jump to negatives for these.

Strict hspu + 3sec pause at bottom position (head on floor) on each rep.

NFT – make these all perfect!

Wod prep

5-4-3-2-1

pullup

hspu

20 double unders or 30 single unders.

wod

Metcon (Time)

RX+

150 double unders

10 chest to bar pullups

10 hspu

5 rounds

150 double unders

Metcon (Time)

RX

100 double unders

10 pullups

10 hspu

5 rounds

100 double unders

Metcon (Time)

Fitness

100 single unders

10 ring rows

10 pike pushups

5 rounds

100 single unders

competitors

Back Squat (5-5-5-5-5)

Part 1:

Back Squat

5-5-5-5-5

– Use the heaviest weight you can for each set.

Leave a Reply