Wednesday – Basin CrossFit
Call Us: 432-599-1415

Wednesday

23
Aug

Wednesday

Announcements

Basin CrossFit Friend Day! August 26th

Basin CrossFit – CrossFit

Warm-up

Running drill (timer)

Gymnastics rings

Dynamic mobility

100m Jog

False grip ring rows (2 sec pause @ chest)

Bird peckers

50-75 ft high knees + 50-75 ft butt kickers

Dip support (hold or practice)

Runner’s stretch (groiner)

50-75 ft side shuffle (right leading) + 50-75 ft side shuffle (left leading) x2

Ring dip negatives OR jumping dips

Pole calf stretch

50-75 ft back pedal, touch ground, run forwards x2

MU transition on rings (feet on ground)

pole stretch

(15min) Gymnastics Complex #1

Warmup

10-20 Arm circle sequence

10-20 Seated shoulder extension stretch (leg rotations) start slow on this one

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. false grip pullup

3. Strict bar muscle up

Bench rocks/arch rocks (2 x 20 reps)

Wod prep

10 BB bent rows

5-7 BB hang power cleans

5-7 BB hang power cleans (with more weight)

2-3 reps of muscle up/variation

5-7 BB hang power cleans (with more weight or at workout weight)

wod

Metcon (Time)

RX

400m run

50 air squats

7 muscle ups

10 hang power clean (135/95lbs)

3 rounds

Metcon (Time)

RX+

400m run

50 air squats

7 muscle ups

10 hang power clean (135/95lbs)

3 rounds

Metcon (Time)

Fintess

400m run

30 air squats

7 jumping chest to bar pullup

8 hang power clean

3 rounds

competitors

Metcon (No Measure)

For quality:

50 Strict Pull-ups

50 Strict Ring dips

50 Triple unders

Leave a Reply