Wednesday
Basin CrossFit – CrossFit
Warm-up
(10min) Get Warm
Squatting Warmup Complex
10 Air Squats + Pause at the bottom
10 Alternating Pigeon Stretch
10 Goblet Squats + Pause at the bottom
Banded Hip Distractions (1min each side)
10 KB Cossack Squats (Lateral Lunge)
10 Controlled Air Squats
(10min) Pullup Prep
1. Hang like a Monkey and perform 10 transfers from one arm to the other.
* If you can’t do that, shift your weight from one side to the other.
Then perform:
5 Supinated Strict Pullups, upon completion hang at the bottom for 30sec — QUICK SCALE: 5 Supinated Negative Lowers
Rest
5 Supinated Strict Pullups, on fourth rep hold chin over the bar at the top for 30sec — QUICK SCALE: Repeat Lowers and Hold for as long as possible with Chin over the Bar.
Then perform;
3 Kipping Swings + 3 Pullups + 3 Kipping Swings (stay controlled through it all) — QUICK SCALE: Instead of the Pullup, perform the Pullup Progression High Knees — Pull Knees towards you and pull down on Bar.
Rest
3 Pullups + 3 Chest to Bar Pullups — QUICK SCALE: Repeat the above progression or attempt Pullups.
Rest
3 Jumping Muscle Ups or Box Muscle Ups
Rest
5 Pullups + 3 Chest to Bar Pullups + 1 Bar Muscle Up (use Workout Modification here)
Wod prep
(15min) Back Squat Prep
2 x 10 Reps
* First set with an empty Barbell, add load for the second set.
2 x 6 reps
* Add more load each set.
2 x 4 reps
* Keep adding!
1 x 9
* This should be working weight, and you should do a set of 9 reps to make sure you are comfortable with using it in the Workout.
wod
Metcon (Time)
Rx+
9 Back Squat @ 70% 1RM
5 Pullup
3 Chest to Bar Pullup
1 Bar Muscle Up
5 Rounds
Metcon (Time)
Rx
9 Back Squat @ 60% 1RM
5 Pullup
3 Chest to Bar Pullup
1 Bar Muscle Up
5 Rounds
Metcon (Time)
Fitness
9 Back Squat
5 Jumping Pullup
3 Box Muscle Up
5 Rounds
competitors
Snatch Complex (2-2-2-2-2-2-2)
Hang Power Snatch + Snatch (Full)
2-2-2-2-2-2-2
– One set consists of a hang power snatch + full snatch + hang power snatch + full snatch without letting go of the bar. Build to the heaviest set you can.
Metcon (AMRAP – Reps)
On the minute for 15 minutes:
Min 1: 10 Pistol
Min 2: 5 Muscle ups
Min 3: 20 Push ups
– Goal is to practice muscle ups under fatigue. Consider increasing or decreasing the muscle ups reps to adjust difficulty.