Thursday – Basin CrossFit
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Thursday

27
Oct

Thursday

Basin CrossFit – CrossFit

Warm-up

Run 100m

5 Burpees

5 Handstand Kick Ups (Kick up on the wall, hold for 3sec and kick down) — QUICK SCALE: 2 Wall Climbs as high as they walk.

Run 200m

10 Jumping Pullups

Bear Crawl length of the gym

Run 100m

5 Burpees

Crab Walk length of the gym

(20min) Have them Choose TWO of the following to Work on:

3 x Max Sets Strict Muscle Ups (OR break them up and perform 5 per round)

3 x Max Sets Strict Pullup – Negatives

3 x 4 Rope Climbs – Seated Climbs

3 x Max Sets Deficit Pushup (elevate feet, hands on ground) – Regular Pushups

3 x Max Sets Hand Releases on Dip Bar /Matador/Parallel Bars or Paralletes – Ring Holds

3 x Max Sets Deficit Handstand Pushup (hands elevated) – Handstand Walks or Holds

Wod prep

(10min) Review Hang Power Snatch and Prep for Workout

As a group with an empty Barbell review the Hang Power Snatch briefly or as needed.

Then;

6 Hang Power Snatch

6 Lateral Jumps

2 Rounds

wod

Metcon (AMRAP – Reps)

rx+

20sec Lateral jumps Over Barbell

20sec Hang Power Snatch (95/65lbs)

20sec Rest

5 Rounds

Metcon (AMRAP – Reps)

rx

20sec Lateral jumps Over Barbell

20sec Hang Power Snatch (65/45lbs)

20sec Rest

5 Rounds

Metcon (AMRAP – Reps)

fitness

20sec Lateral jumps Over Barbell

20sec Hang Power Snatch

20sec Rest

5 Rounds

cool down

40 Strict HSPU

Every time you break, perform 40 Double Unders.

* Scale to Kipping HSPU OR 20 Box Round The Worlds OR 3min Plank Hold (when you break perform DU).

* Scale Jumping to 50 Single Unders or 10 Lunges.

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