Thursday – Basin CrossFit
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Thursday

10
Aug

Thursday

Basin CrossFit – CrossFit

Warm-up

Get Sweaty!

With a light DB, perform:

5 reps on each side of the DB Burgener complex

5 reps each side of dynamic plane crash victim

Gymnastics complex #3

Warmup

10 situp to pancake

10 situp to pike

10 scap pushup + shift

10 situp to pancake – with light plate

20 pike overs

20 straddle overs

Skills

Ring accessory work

1. planche leans

2. false grip pullups

3. ice cream maker – tuck

4. ice cream maker – straight leg

5. low ring skin the cat

6. slow tempo skin the cats

Windshield wipers (2 x 20 reps)

Beginner version: lying windshield wipers

Advanced version: hanging windshield wipers

Wod prep

Prep for Workout

30sec row @ their bodyweight

30sec row @ ½ their bodyweight

30sec row @ 1.5 their bodyweight

30sec row @ ½ their bodyweight

30sec row @ 2 times their bodyweight

Rest

5 x walking inchworms + pushup on each rep

5 x half handstands

5 x shoulder shrugs

5 x kick up on wall + hold for 3sec, come down

wod

Metcon (Distance)

TABATA

RX+

row (in metres)

free handstand hold

row

Metcon (Distance)

TABATA

RX

row (in metres)

handstand hold

row

Metcon (Distance)

TABATA

Fitness

row (in metres)

box pike hold

row

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