wedensday
Basin CrossFit – CrossFit
Warm-up
(5-10min) With a light pair (20/15/10’s) of DB’s, perform:
100m Farmers Walk
8 Manmakers
100m Waiters walk with 1 DB directly overhead (switch arms at 50m)
8 Lying DB Extensions Overhead with 1 DB
8 Walking Lunges with 1 DB Overhead (switch arms at 4 reps)
100m Farmers Walk
1-2 Rounds (depending on time)
(5min) Hip Prep — For Prowler
10 x KB Bridge Ups each side
10 x Lateral Step ups each side
Wod prep
As a group review the Press – Push Press – Push Jerk as needed
Then perform:
5 Press + 5 Push Press + 5 Push Jerk
2 Rounds
* Use either the empty Barbell for Round 1 or something a little heavier.
* For Round 2, use your working weight. Adjust the load as needed afterwards.
(10min) Prowler Prep
4 x 50m Efforts
wod
Metcon (No Measure)
rx+
AMRAP Press (155/105lbs)
when you fail
AMRAP Push Press
when you fail
AMRAP Push Jerk
Prowler Push 50m (mod load)
3 Rounds
Metcon (No Measure)
rx
AMRAP Press (135/95 lbs)
when you fail
AMRAP Push Press
when you fail
AMRAP Push Jerk
Prowler Push 50m (mod load)
3 Rounds
Metcon (No Measure)
fitness
AMRAP Press
when you fail
AMRAP Push Press
when you fail
AMRAP Push Jerk
Prowler Push 50m (mod load)
3 Rounds
competitors
Deadlift (5-5-5-5-5)
: Build to a heavy 5 and hold the same weight across the 5 working sets. Try to use a heavier weight than we did on 10/21
cool down
perform the Flexi Swimmer stretch for 1min + Under the body stretch for 1min each side.