Basin CrossFit – CrossFit
Gymnastics Complex #1
10-20 Arm circle sequence
10-20 Seated shoulder extension stretch (leg rotations) start slow on this one
5 Hanging core sequence (rest as needed between reps)
Backward roll + progressions into backward roll to handstand
2. Backward roll
3. back extension roll
4. Back extension roll progression 2
False grip/pullup/muscle up work
1. False grip hang
2. false grip pullup
3. Strict bar muscle up
Bench rocks/arch rocks (2 x 20 reps)
Round of 15’s:
Deadlift with empty barbell — pause in bottom position for 5sec.
Ring dips — 5 x 5 sec jump to ring hold, 5 x negative ring lowers, jump to top, 5 x jumping ring dips
Box jumps — 15 lateral step-ups, each side
Round of 12’s:
Deadlift — add 50 or so lbs to the barbell and perform each rep with a pause at the bottom, no tap and go just yet.
Ring Dips — 7
long ring pushouts
+ 7 strict ring dips. SCALE to feet assisted strict dip.
Box Jumps — 12 step ups
Round of 9’s:
Deadlift — add 50 or so more lbs and perform 9 reps of good clean/slow reps.
Ring Dips — 1 x set of 5 + 1 x set of 4 kipping dips. Use workout modification here.
Box Jumps — Jump up, step down. Use workout box height here.
Round of 6’s and 3’s:
Deadlift — continue to add weight, with the set of 3 being at or very close to their working weight. They can perform tap and go here.
Ring Dips — do these as a set of unbroken 6 and 3. Use workout modification.
Box Jumps — perform these as they will in the workout.
15 deadlifts (315/205lbs)
21 ring dips
27 box jumps (24/20″)
15 deadlifts (275/185lbs)
18 ring dips
21 box jumps (24/20″)
18 box dips
21 step ups
Metcon (AMRAP – Rounds)
5 Rounds for time:
25 Wallball (20/14)
30 Pull ups
– Goal is to finish under 12 minutes. How many sets can you get unbroken?