wedensday
Basin CrossFit – CrossFit
Warm-up
(10min) Set up Boxes with a PVC pipe across them on one side of the gym. Have everyone stand behind them. In partners:
While one person does 2 Over Unders then Runs to the end of the gym and back to perform 2 more Over Unders, their partner holds the bottom of a Squat and stretches (while in the bottom of the Squat). Switch.
While one person hurdles over the PVC, Runs to the other end of the gym, kicks up into a Handstand Hold 4 times (Quick Scale: 4 Half Handstands ), Runs back and hurdles over PVC, their partner performs Air Squats. Switch.
While one person does 2 Over Unders then runs to the end of the gym and back to perform 2 more Over Unders, their partner performs Dead Bugs . Switch.
While one person performs 3 circuits of Jumping PVC, running to end of the gym and back (there and back = 1), their partner performs an Iron Cross Hold with light Plates. Switch.
Wod prep
(5min) Review Thruster as a group with an empty Barbell
Front Squat + Press + Push Press + Thruster
(10min) Thruster Prep
Barbell Complex:
3 Front Squat + 2 Push Press + 1 Thruster
5 Sets — Build up to a heavy set.
* The Complex needs to be done unbroken.
* Rest in between as needed.
* Aim to use Thruster working weight for the last set.
(10min) Muscle Up Prep
5 Strict Ring Pullups — Quick Scale: Jump to Negatives on Bar
5 Strict False Grip Pullups — Quick Scale: False Grip Ring Rows
5 Low Ring Transitions with a False Grip + Dip Out — Quick Scale: Jump to Dip
2-3 Strict Muscle Ups or Feet on the Box Muscle Up — Quick Scale: Banded MU OR continue practising Transitional MU
2-3 Kipping Muscle Ups — use workout modifications here
wod
Metcon (AMRAP – Reps)
rx+
Run 200m
3 Thrusters (205/135lbs)
Max set Muscle Ups
5 Rounds
Metcon (AMRAP – Reps)
rx
Run 200m
3 Thrusters (165/115lbs)
Max set Muscle Ups
5 Rounds
Metcon (AMRAP – Reps)
fitness
Run 200m
5 Thrusters
Max set Chest to Bar Jumping Pullups
5 Rounds
competitors
Metcon (Weight)
sled drag x 1 mile