WEDNESDAY
Basin CrossFit – CrossFit
Warm-up
(5min) Get Warm in Partners (one empty Barbell):
While one person performs 20 Barbell Wipers , the other holds a Handstand. QUICK SCALE: Plank
Switch
While one person performs 20 Landmines , the other performs Get Up/Get Downs
Switch
While one person performs 20 Bent Over Barbell Rows , the other performs Cat/Camels
Switch
(10min) Shoulder Prep
Partner 1 does 10 Face Pulls
Partner 2 does 10 Ring V-Outs
Switch
Partner 1 does 10 Over the Shoulder Pulls
Partner 2 Holds an Iron Cross
Switch
Partners perform 1min Hanging Partner Stretch on each other
Wod prep
(10min) Prep Pullup
1 Strict Pullup — QUICK SCALE: Jump chin over the bar and slow lower to hang
1 Gymnastic Kip Pullup — QUICK SCALE: Kipping Swing + Pulling down on bar while bringing knees up (as in the Pullup progression)
3 Rounds
Rest 1min
Perform 2 more times
(10min) Perform Part 1
* Spend the 10min working up to a heavy 1RM Weighted Pullup by performing:
5 reps
3 reps
1 rep — As many times as it takes to find Max.
* For people without Weighted Pullups, turn it into a Strict Pullup attempt. perform the following rep scheme for strict Pullup (use bands if needed) UNBROKEN REPS
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
(20min) Perform Part 2
We have allowed a good amount of time to complete the 5 rounds so people can take big rests (3+min) between each round. You can either have everyone go at the same time, or you can have people monitor their own rest and have them go when they are ready. Some
people may need more rest than others. Especially in those later rounds
wod
Part 1: Record Heaviest 1RM Pullup. Or record Strict Pullup sets. (If you completed the ladder, with or without a band.)
Part 2: This is done for completion, not time. Record load used for the Weighted portion and if/how it was completed (unbroken vs broken).
Metcon (Weight)
Rx+/Rx
Part 1
Work Up to a Heavy 1RM Weighted Pullup
Metcon (Weight)
Fitness
Part 1
Work Up to a Heavy 5RM Barbell
Inverted Row
Metcon (Weight)
Rx+
Part 2
3 Weighted Pullup
5 Strict Pullup
7 Kipping Pullups
5 Rounds
* Rounds are done unbroken.
Metcon (Weight)
Rx
Part 2
3 Weighted Pullup
4 Strict Pullup
5 Kipping Pullups
5 Rounds
* Rounds are done unbroken.
Metcon (Weight)
Fitness
Part 2
10 Barbell Inverted Row
10 Jumping Chest to Bar Pullups
5 Rounds
competitors
Metcon (AMRAP – Reps)
10 rounds for reps:
30s max Burpees
30s rest
30s max DB Thruster (45/30)
30s rest