Wednesday
Basin CrossFit – CrossFit
Warm-up
(15min) Bulletproof Shoulders Session #8 — Use the Handstand piece to get warm. .
Wall Facing Handstand Hold: Accumulate 75sec
* Scale to regular Handstand Hold, or Walking Feet up the Wall. If those aren’t possible, hold a Plank.
Rest 2-3min
1 Arm High Pull : 3 x 8 each arm @ 100% of 10 rep max
Rest 45sec between arms
Wod prep
(10min) ‘Buy In’ — Max Weighted Plank Holds
3 x max loaded (with a plate on the back) plank holds.
* The goal is 30sec + per set
* Do it in partners so they can help with the plate.
* Rest a few minutes between each attempt.
* For an advanced athlete, perform this holding a plate while in a Superman position on the GHD.
(5-10min) Prep for Workout
10 Ring Rows + Scap retraction at the bottom position. Round the Shoulders, then set the Shoulders, then pull. Repeat at the bottom of each rep.
10 Walking Lunges
repeat one more time — with the second set being done at Workout modification (feet placement in relation to Rings).
wod
Metcon (AMRAP – Rounds and Reps)
Rx+/Rx – Part One:
12 Inverted Ring Row
24 Walking Lunges
AMRAP 10min
Metcon (Time)
Rx+/Rx – Part 2:
As soon as the 10min is up, they go straight into:
Accumulate 4min Ring Hold at bottom of Row position
Score for Ring Hold = Time it takes. 4min would be the fastest possible time.
Metcon (AMRAP – Rounds and Reps)
Fitness- Part 1:
12 Ring Row
18 Walking Lunges
AMRAP 10min
Metcon (Time)
Fitness – Part 2:
As soon as the 10min is up, they go straight into:
3min Ring Hold at bottom of Row position
Score for Ring Hold = Time it takes. 3min would be the fastest possible time.
competitors
Metcon (AMRAP – Reps)
5 rounds for reps:
– Bench press (BW/.75BW)
– Hip extensions (45/35)
– Rest as needed to get as many reps as possible each set.
GHD Situps
Metcon (No Measure)
50 Triple Unders
– work this skill with some dedicated time. Attempts count towards your 50