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