Thursday – Basin CrossFit
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Thursday

18
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) Midline Prep

In partners

While one person performs 7 Back Extensions, the other person holds a Hollow Rock (scale as needed).

Switch

While one person performs 7 Hip Extensions + 20sec Superman Hold after each rep, the other person performs Barbell Wipers .

Switch

* Do 1-2 Rounds depending on time.

WORKOUT PREP & WORKOUT SHOULD TAKE ROUGHLY 30 – 35 MINS

Wod prep

Perform 1 Round of the workout using their modifications:

wod

15 Pushups

10 Pass Throughs

5 Inverted Burpee

wod

Metcon (Time)

rx+

15 Pushups

10 Parallette Pass Throughs

5 Inverted Burpee

10 Rounds

Metcon (Time)

rx

15 Pushups

10 Parallette Pass Throughs

5 Candlestick to Handstand

10 Rounds

Metcon (Time)

6 Pushups

8 Kick Backs

10 Lying Leg Raises

10 Rounds

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