Thursday – Basin CrossFit
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Thursday

31
Aug

Thursday

Basin CrossFit – CrossFit

wod

Metcon (AMRAP – Reps)

RX

min 1: 15 wall ball (20/14lbs)

min 2: 20 slam ball (25/15lbs)

min 3: 45sec bar hang (pullup bar)

min 4: 10 back squats (115/75lbs)

5 rounds

Metcon (AMRAP – Reps)

RX+

min 1: 20 wall ball (20/14lbs)

min 2: 20 slam ball (30/20lbs)

min 3: 45sec bar hang (pullup bar)

min 4: 15 back squats (135/95lbs)

5 rounds

Metcon (AMRAP – Reps)

Fitness

min 1: 10 wall ball

min 2: 10 slam ball

min 3: 45sec supported bar hang (pullup bar)

min 4: 10 back squats

5 rounds

Warm-up

Wall Ball Team Warmup

Gymnastics complex #2

Warmup

10 Alt leg extended holds

20 Leg pulses

20 Leg lift circles

20 Hip bridge single leg circles

Handstand kick up drills (perform 5 of each movement)

1. Jump to drag drill

2. Kick up drill 1

3. Kick up drill 2

Skills

Handstand work

1. Box shoulder shifts

2. Box rocks

3. Press compression

4. Jump press (low)

5. Jump press (straddle)

6. handstand to forward roll

Pullover

1. Beginner drill: 10sec active hang +10sec relaxed hang + 5 knee tucks

2. Pullover Drill

3. Pullover

Wod prep

Prep Movements

10 MB front squats

5 slam balls OR DB slams

10 scap pull ups + 10 kip swings on bar

10 barbell back squats

10 wall balls

5 slam balls OR DB slams

10 sec pull up bar hang

5 barbell back squats (heavier weight)

* Add weight onto barbell until ready.

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