Tuesday – Basin CrossFit
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Tuesday

13
Jun

Tuesday

Basin CrossFit – CrossFit

Warm-up

(10min) With a light plate (15/10lbs), as a group:

20 Fast feet

20 Lateral fast feet (both sides)

20 Two footed fast jumps

20 Two footed lateral jumps across the plate

10 Steering wheels

10 Press + 5sec hold at top of press

10 Walk across the plate — Start in a plank position on one side and walk up and over the plate to the other side. Feet stay planted.

10 Lying overhead plate reach — Touch the ground behind the head with the plate.

(10min) Shoulder Mobility/Pullup Prep

Perform the series of banded shoulder stretches

Then:

8 Kipping pull throughs

7 Negative pullup lowers

6 Strict pullups

5 Kipping pullups

4 Kipping pullup + 5sec hold at the top of the bar (chin over)

3 L-Pullups

2 L-Pullups with MB in lap

1 Max set pullup, any which way

Wod prep

(15min) Handstand/Handstand Walking Prep

Spend some time here practicing being inverted:

Handstand holds — facing out and wall facing

Walk walks + box around the world walks

Hand releases (scaled version of cherry picker)

Partner handstand holds on the floor

Partner handstand walking

Handstand walking attempts

* Go through the list with everyone trying at each station.

* Do as many or for as long as you see fit.

* If people get stuck on one progression, have them continue to work on the one they were really challenged by.

(5min) Prep for the Workout

15-10-5 Unbroken Pullups

* Have them use their workout modification.

* Rest as needed between sets.

* Although these aren’t big sets, have them identify where they think they will fail and when they will need to scale.

wod

Compare to June 21st 2016

Metcon (Time)

Rx+

40-30-20-10

Unbroken Pullup

100ft Handstand Walk

Metcon (Time)

Rx

30-20-10-5

Unbroken Pullup

20 Cherry Pickers

Metcon (Time)

Fitness

30-20-10-5

Unbroken Ring Row

2 Box Around the Worlds

competitors

Metcon (Time)

7 Rounds for time:

7 Sumo deadlift high pull (135/95)

7 Push jerk (135/95)

7 Toes to bar
– Goal is to finish under 7 minutes. Be smart and efficient in that transition between the SDHP and the push jerks. Stay unbroken on those toes to bar.

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