thursday – Basin CrossFit
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thursday

11
Aug

thursday

Basin CrossFit – CrossFit

Warm-up

(10min) Gymnastics Complex #2

5 Candlestick Roll to Handstand on Wall with 5sec Pause

5 Strict Pullup + 5sec Hold at top – Scale to Jump to Negative Attempts. Ideally, have them attempt the holds at the top to slow lower for whatever time they can manage

5 Wall Climbs + Wall Facing Hold 5sec – Make sure they walk up and down all the way.

5 Chest to Bar Strict Pullup + 5sec Hold at top – Scale to regular Chin over the Bar Hold or Slow lower negative

2min Freestanding Handstand – Scale to the Wall and practise taking their feet off/on/off

1min Hold Side Split each side – Holding between two boxes is the most stable way to do these, putting everyone in a safe, some what comfortable position. You can line them up and have people on either side of the boxes.

(10min) Hip Activation

10 Glute Supine Bridge with Reach

Then, with a 45lb Barbell, perform 3×10 Hip Raises, pausing 5sec at top with the Barbell resting on crease of hips.

Wod prep

(10min) review kb movements

then:

30sec Russian KB Swing

30sec Rest

30sec Single Arm Overhead Hold – 15sec One side, 15sec the other side

30sec Rest

30sec Single arm Snatch – Alternating

1min Rest

2 Rounds

* Use their working weight for the 2nd round.

wod

Metcon (AMRAP – Reps)

rx+ partner wod

1min: Dble KB Swing 53/35

1min: Dble OH KB Hold

1min: KB Single Arm Snatch

switch

4 Rounds

Metcon (AMRAP – Reps)

rx partner

1min: Dble KB Swing 35/25

1min: Dble OH KB Hold

1min: KB Single Arm Snatch

switch

4 Rounds

Metcon (AMRAP – Reps)

fitness – partner

1min: KB Swing

1min: single are (alternate rounds)OH KB Hold

1min: KB Single Arm Snatch

switch

4 Rounds

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