Tuesday – Basin CrossFit
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Tuesday

16
Aug

Tuesday

Basin CrossFit – CrossFit

Warm-up

(10min) Gymnastics Complex #1

10 Situp to Pike

10 Situp to Pancake

10 Toe Point to Inverted Pike

10 rolling pistols (5 each side) – Scale to Roll to two foot stand, or if people have trouble with that, scale to a 1min hollow rock/knee tuck hold.

1min L-Sit Hold – The goal is to hold continuously for the 1min. Scale to tuck or one foot support as needed.

1min V-Outs – The goal is move through these continuously for 1min. Scale the ROM as needed.

(5min) Mobility

In partners, perform Partner Pec Stretch : 30sec – 1min per partner

Then alternate with your partner:

While one performs 30sec rolling on each pec with a lacrosse ball,

the other partner holds a plank for 30sec and a Supine Plank for the other 30sec

Wod prep

(5-10min) Workout Prep – kB Thrusters

With a set of light kB’s (2 sets lower in weight than working weight), review the kB Thruster:

Front Squat + Push Press + Thruster

(10min) Pullup Work – Perform as a group

10 Kipping Swings

9 Jumping Pullups

15sec Hang on Pullup Bar

8 Jump to Negatives

7 Strict Pullups

15sec Hang on Pullup Bar

6 Gymnastic Kip Pullups —— Scale to Attempts

5 Kipping Pullups any way —— Scale to Bands or Ring Pullups

15sec Hang on Pullup Bar

4 Chest to Bar Pullups —— Scale to Regular Pullups or use ^ scales

3 L-Pullups —— Scale to Strict or Jump to Negatives

15sec Hang on Pullup Bar

2 Kipping Pullup + 10sec hold chin over the top of bar —— Scale to holding at the top of the Rings in a Ring Row

1 Max set Strict Pullup —— Scale to Max set really hard Ring Rows or Ring Pullups

* Scale Holds down to holding on to the Rings in the bottom position

wod

Metcon (Time)

rx+

15-12-9-12-15

kB Thruster 53/35lbs

Chest to Bar Pullup

Burpee

Metcon (Time)

rx

15-12-9-12-15

DB Thruster 35/35lbs

Chest to Bar Pullup

Burpee

Metcon (Time)

fitness

15-12-9-12-15

kB Push Press

Ring Rows

Burpee

competitors

Metcon (Weight)

part 1:

Bench

5×5

PART 2:

3 Rounds for time:

75 Double unders

50ft. Overhead walking lunges (135/95)

25 Toes to bar
lunges to be done out front, from dollar general to subway

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