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Basin CrossFit – CrossFit

Warm-up

Gymnastics Complex #1

Warmup

10-20 Arm circle sequence

10-20 Seated shoulder extension stretch

5 Hanging core sequence

Skills

Backward roll + progressions into backward roll to handstand

1. Candlestick

2. Backward roll

3.back extension roll

4. Back extension roll progression 2

False grip/pullup/muscle up work

1. False grip hang

2. http://gymnasticswod.com/content/bent-arm-back-extension-roll-push-position

3. Strict bar muscle up

Bench rocks/arch rocks (2 x 20 reps)

Beginner version

Advanced version

Wod prep

Prep for Snatch

With a PVC, perform this variation of the Burgener Warmup

repeat with an empty barbell

Then, perform:

3 x 5 reps — increasing the load each set

1 x 3 reps —just under working weight

Prep for Workout

5 hspu

5 ring rows

5 squat snatch

5 hspu done

5 ring rows

wod

Metcon (Time)

RX

10-9-8-7-6-5-4-3-2-1

squat snatch (155/105lbs)

strict hspu

parallel ring row

Metcon (Time)

RX+

10-9-8-7-6-5-4-3-2-1

squat snatch (185/135lbs)

strict parallette hspu

inverted ring row

Metcon (Time)

Fitness

10-9-8-7-6-5-4-3-2-1

power snatch

pike pushup

ring row

competitors

Snatch (5 X 1)

Snatch

1-1-1-1-1

-Use the heaviest weight you can for each set.

Metcon (Time)

For time:

50m HS Walk

– Goal is to complete as fast as possible and in as few breaks as possible.

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