Wednesday

Basin CrossFit – CrossFit

Warm-up

(10min) Partner Getups/Drills to warmup

Round 1 —

Partner 1: Lies on the ground (belly down) facing the length of the gym, when the coach calls 3,2,1, go!, they jump up and Run to the end of the gym, and Walking Lunge back.

Partner 2: Holds the bottom of a Squat during this time.

Switch

* Repeat with the following positions/movements:

Round 2 —

Partner 1: Lie on back, feet facing the length of the gym; perform Bear Crawls back.

Partner 2: Performs Air Squats

Switch

Round 3 —

Partner 1: Sit Cross-Legged facing the length the gym; perform long Lateral Lunges back.

Partner 2: Holds a Plank

Switch

Round 4 —

Partner 1: Sit on knees and Jump to feet on GO; perform straight legged Bear Crawls back

Partner 2: Performs Pushups

Switch

(10min) Midline Prep and Mobility (in Partners)

4 x 30sec Weighted Plank Holds (use plates on backs)

* Add load each round, so the last two rounds are hard! Partners put the plates on their buddies’ backs.

* While Partner 1 is holding the Plank, partner 2 performs: Under the body stretch (do one arm each round).

Wod prep

(10min) Review and Prep for Workout

* As a group, go through each movement and the modifications.

wod

Metcon (AMRAP – Reps)

Rx+

Lateral Box Jump Overs (24/20”)

Parallette L-Sit

Parallette Pass-throughs

Kick Back Box Jump Overs
Total reps. Add ALL reps from each movement together to get one score.

* Performing the L-Sit doesn’t count as any reps, BUT if you need to break it up during the 20sec, you need to take away 3 reps each time you break.

Metcon (AMRAP – Reps)

Rx

Lateral Box Jump Overs (24/20”)

Parallette L-Sit

Parallette Pass-throughs

Kick Back Box Jump Overs
Total reps. Add ALL reps from each movement together to get one score.

* Performing the L-Sit doesn’t count as any reps, BUT if you need to break it up during the 20sec, you need to take away 3 reps each time you break.

Metcon (AMRAP – Reps)

Fitness

Lateral Step Up and Overs

Parallette Knee Tuck

Box Pass-throughs

Kick Back Box Step Ups

competitors

Back Squat (to a box) (5-5-5-5-5)

Set up a box (or stack of plates) about 3” below parallel. (For most this will be about 10-12” high) Sit back to the box on each rep, stopping for a half-second once seated, then stand back up as aggressively as possible. Build to a heavy set of 8 and repeat for 5 total sets at the same weight.

30 Muscle-Ups (Time)

30 muscle-ups for time