Wednesday
Basin CrossFit – CrossFit
Warm-up
(5min) Get Warm
5-1 Burpees
1-5 Air squats
* So you do 5 Burpees + 1 Air squat, 4 Burpees + 2 Air squat and so on.
(15min) WUWO Gymnastics Skill Work Warmup
1 Length gym handstand walk
– Scale to 10 wall walks — walk as high up the wall as they can.
2 L-Rope climbs or 5 L-pullups
– Scale to dead hang pullup (with or without band) or normal rope climb.
3 Strict bar muscle ups
– Scale to kipping or jumping bar muscle ups.
4 Inverted burpees
– Scale to 5 candlesticks — roll to getup.
5 Handstand forward rolls
– Scale to forward rolls.
6 Bar circle overs
– Scale to 6 skin the cats or attempts on rings.
7 Triple unders
– Scale to 14 attempts, or double under attempts if you don’t have those.
8 Pistols with load
– Scale to pistols or assisted pistols.
Wod prep
(5min) Review Squat Clean as a group with a Barbell
Front squat – Hang power clean + Front squat – Hang squat clean – Squat clean
(15min) Prep for Workout
3 Front squats + 2 Squat clean
3 Strict HSPU
3 Strict pullups
10 KB swings
2 Rounds
4 Squat cleans
5 HSPU
5 Pullups
10 KB swings
2 Rounds
* Increase weight each round for the squat cleans.
* Rest as needed between movements and sets.
* Use the KB weight you are using for the workout in the second set of warmup pieces.
* Use your workout modifications for everything else on the second set of warmup pieces.
wod
competitors
Metcon (Time)
Rx+
2 Legless Rope Climb
4 Squat Cleans (205/135lbs)
8 HSPU
16 KB Swings (32/24kg)
32 Pullups
16 Swings (32/24kg)
8 HSPU
4 Squat Cleans (205/135lbs)
2 Legless Rope Climbs
Metcon (Time)
Rx
2 Rope Climb
4 Squat Cleans (155/115lbs)
8 HSPU
16 KB Swings (24/16kg)
32 Pullups
16 Swings
8 HSPU
4 Squat Cleans
2 Rope Climbs
Metcon (Time)
Fitness
10 Bent Over DB Rows
4 Power Cleans
8 Pushups
16 KB swings
32 Ring Rows
16 Swings
8 Pushups
4 Power Cleans
10 Bent Over DB Rows
Hang Power Snatch (1-1-1-1-1-1-1)
– Quickly build to a heavy 1 rep
Split Jerk (1-1-1-1-1-1-1)
– Use the heaviest weight you can for each set.
Metcon (No Measure)
4 rounds for quality:
15 Strict toes to bar
Metcon (Calories)
4 rounds:
30s max calorie Assault bike
– rest 90 seconds –
– Goal is to get 15-20 calories or more on each interval