Wednesday

Basin CrossFit – CrossFit

Warm-up

(10min) With a MB perform:

25 MB Front Squats

every 30sec stop to perform 5 Pushups

25 MB Squat Cleans

every 30sec stop to perform 5 Jumping Jacks

25 Wall Balls

every 30sec stop to perform 5 Lateral Over the Ball Jumps (scale these if needed)

25 MB Situps

every 30sec stop to perform 6 MB Russian Twists — with feet slightly off ground, twist and touch the ball on either side of your body (perform 3 each side, 6 total).

8 False Grip Ring Rows to Chest with feet under the rings and leaning back — scale UP to False Grip Strict Pullups to Chest on rings.

30sec Static Hold at top of Rings

8 Negative Ring Dip Lowers — scale UP to strict ring dips.

30sec Static Hold at top of Rings

8 Transitional Muscle Ups jumping into top of ring dip/or dipping out unassisted — scale UP to a Strict or Kipping Muscle Up.

Wod prep

2 x 5 Front Squat (taken from the ground)

1-3 MU or 3-5 Ring Dips or 5 Pushups

3 x 3 Front Squat

1-3 MU or 3-5 Ring Dips or 5 Pushups

1 x 3 Front Squats

Add load each round.

Use your working weight on the last set of 3.

wod

Fitness testing #9

Pain optional rx+ (1 Rounds for reps)

EMOM 12min

3 Front Squat (225/155lbs)

AMRAP Muscle up for the remaining minute

Pain Optional rx (AMRAP – Reps)

Pain Optional

EMOM 12min

3 Front Squat (185/125lbs)

AMRAP Ring Dip for the remaining minute

Pain Optional Fitness (AMRAP – Reps)

Pain Optional

EMOM 12min

5 Front Squat (95/65lbs)

AMRAP 20-inch Box Pushup for the remaining minute

competitors

Metcon (No Measure)

Every Minute for 10 minutes:

– 20m Prowler sprint (2.5xBW/2xBW)

Rest 10 minutes

For time:

1 mile sled drag

– Goal is to consistently walk, with minimal stopping for one mile. Choose a weight that will allow you to complete the mile in no longer than 30 minutes. Avoid excessive pitching forward at the chest, stay upright like regular walking. Suggested loading is BW, 3/4 BW, 1/2 BW, or 1/3 BW.