Thursday – Basin CrossFit
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Thursday

8
Sep

Thursday

Basin CrossFit – CrossFit

Warm-up

(5min+) Get Warm!

20 Back Leg Swings on right leg – only moving back, not forward

20 Back Leg Swings on left leg

20 Side Leg Swings on right leg – not across body, just out to the side

20 Side Leg Swings on left leg

20 Front Leg Swings on right leg

20 Front Leg Swings on left leg

10 Sit Up to Pike – feet forward together, belly to legs

10 Sit Up to Pancake – legs/feet out away from each other, belly to floor

10 Bridge Ups – use feet elevated and arms beside body rather than over the shoulders to scale movement

(10min) Hip and Shoulder Prep

With a light Plate (15/10lbs):

10 Slow Controlled Good Mornings with Plate + 3 Rows at the bottom of each Good Morning (squeeze shoulders blades together and pull plate into chest)

10 Press Overhead with Plate + 5sec pause at the top of each Press

10 Hip Extensions (without plate) — Slow controlled down/fast explosive up + 5sec Superman hold at the top

10 Ring Rows + Scapula Retraction at the bottom

10 Hip Extensions with Plate

Wod prep

10+min) Review and Prep for Muscle Ups:

Ring Holds — False Grip Ring Rows — Transitional Muscle Ups — Feet on the Box Muscle Up or use Bands.

Then, either 4 Attempts at a Muscle Up, or 4 Muscle Ups

Rest

Then, find a number that you can perform consecutive Muscle ups (this might be strict for some people) and do:

3 sets with 1min Rest in between.

* For today’s purposes, don’t do more than 4-5 per set since there the workout requires so many.

(10min) Review and Prep for Deadlifts

As a group, with an empty Barbell, go over a few reps (if needed).

Then perform:

5 reps + 1min Rest

* Start with a small load on the Bar and then add 10-20lbs each set until you reach their working weight. This should be around 4-5 sets.

* Once you have reached working weight, perform 1 set of 15 reps with it. Make any weight adjustments after this if you struggle with the 15 reps.

wod

Metcon (AMRAP – Reps)

rx+

60 Deadlifts (275/195lbs)

With time remaining of 5min,

perform AMRAP Muscle Up

50 Weighted Hip Extensions (25/15lb plate)

With time remaining of 5min,

perform AMRAP Muscle Up

Metcon (AMRAP – Reps)

rx

60 Deadlifts (225/155lbs)

With time remaining of 5min,

perform AMRAP Muscle Up

50 Weighted Hip Extensions (10/15lb plate)

With time remaining of 5min,

perform AMRAP Muscle Up

Metcon (AMRAP – Reps)

40 Deadlifts

With time remaining of 5min,

perform AMRAP 10 Jumping Pullup + 10 Dips

40 Plate Good Mornings

With time remaining of 5min,

perform AMRAP Muscle Up 10 Jumping Pullup + 10 Dips

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