Sunday – Basin CrossFit
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Sunday

3
Sep

Sunday

Basin CrossFit – CrossFit

wod

Metcon (Time)

RX

800m Run

35 Deadlift (155/115lbs)

10 Muscle Up

25 Front Squat (155/115lbs)

10 Strict HSPU

15 Power Snatch (155/135)

800m Run with MB

Metcon (Time)

RX+

800m Run

35 Deadlift (185/135)

12 Muscle Up

25 Front Squat (185/135)

12 Strict HSPU

15 Power Snatch (185/135)

800m Run with MB

Metcon (Time)

Fitness

400m Run

30 Deadlift

10 Muscle Up Box Transitions

20 Front Squat

10 Pike Pushup

10 Power Snatch

400m Run

Warm-up

Warmup

Run an easy 400m as a group, then perform:

20sec Mountain Climbers (fast)/10sec rest

20sec Squat, hands touch the ground + Squat, hands straight into the air/10sec rest

3-4 Rounds

Muscle Up/HSPU Prep

10 Shoulder Rocks — Use light Dumbbells or even small plates for this.

5 Kick Up to Handstand, perform 5 Shoulder Shrugs , kick down.

2 Rounds

Then, perform:

5 Kipping Swings on Rings — Hips high.

5 Strict Pullups on Rings — SCALE to False Grip Ring Rows on low rings.

5 Kipping Pullup — Using a big Muscle Up Kip. SCALE to Transition on low rings.

5 Strict Muscle Ups — SCALE to Transition + Dip Out on low Rings.

5 Kipping Muscle Ups — SCALE to Jackie Chan Drill.

Wod prep

Review and Prep Barbell Movements

With an empty barbell, briefly review each movement as:

Deadlift – Front Squat – Power Snatch (Dip Shrug – Muscle Snatch – High Hang Power Snatch – Mid Thigh Power Snatch – Full Power Snatch

Then, increasing load each set, perform:

10 Deadlift + 8 Front Squat + 6 Power Snatch

8 Deadlift + 6 Front Squat + 4 Power Snatch

6 Deadlift + 4 Front Squat + 2 Power Snatch

* The last round should be at or just below working weight.

Prep for Workout

With their working weight and gymnastics workout modifications perform:

5 Deadlifts

3 Muscle Ups

3 Front Squats

3 HSPU

1 Power Snatch

200m Run with MB

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