Thursday – Basin CrossFit
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Thursday

10
Nov

Thursday

Basin CrossFit – CrossFit

Warm-up

(5min)Get Sweaty!

Run 100m

10 Jumping Pullups

Run 100m

10 Jumping Pullups

10 Air Squats

Run 100m

10 Jumping Pullups

10 Air Squats

10 Pushups

(10min) Muscle Up Skills

In Partners Alternate between Work/Rest:

* Have them perform as many reps as they can in 30sec, but it isn’t intended to be done fast, just have them move through as consistently as they can.

30sec False Grip Ring Rows

30sec Ring Hold

30sec Muscle Up Transition with feet on ground + Dip out to top OR Jump to top

30sec Strict Muscle Up from an L-Sit off ground — QUICK SCALE: Use Progression before

Then, for the last 5min, have them work on their Workout Version of the movement.

Perform 3 x 3-5 reps of a few different versions to figure out what they want to use.

– Jumping Muscle Ups

– Box Muscle Ups

– Banded Muscle Ups

* For Fitness Folk, have them continue to practise a progression piece that they find challenging.

Wod prep

3 rounds:

3 x tgu l/r

3 x mups

3 x burpees

wod

Metcon (Time)

rx+

11 x turkish get ups 70/53lb

10 x burpee muscle up

then:

4 rds

17 x kbs 70/53

76 x air squats

200 meter on run/carry

Metcon (Time)

rx

11 x turkish get ups 53/35lb

10 x burpee c2b

then:

4 rds

17 x kbs 53/35lb

76 x air squats

200 meter on run/carry

Metcon (Time)

fitness:

11 x turkish get ups

10 x target burpees + 10 jumping pullups

then:

4 rds

17 x kbs 70/53

76 x air squats

200 meter run carry

cool down

Spend 3min in a Quad Pose Stretch

* Increase the stretch by lifting hips up and leaning head back, creating a bridge.

* Alternate between hips up and hips down.

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