Wednesday
Basin CrossFit – CrossFit
Warm-up
(10min) Mobility Warmup in Partners
Partner hanging stretch
Partner wall slides
Partner wall stretch
Partner over the back stretch
* Spend 30sec-1min in each position, then switch with partner.
(5min) Get Sweaty in Partners
1- 6 of the following movements
* You do one, partner does 1, you do 2, partner does 2 and so on until you have both done 6 reps.
Kickbacks
V-ups
Plank getdown/getup (both sides down and up = 1 rep)
* Perform all 6 reps for one movement before moving on to the next.
Wod prep
(18min) Prep for the Workout
First, prep the shoulders with:
4 Shoulder round the worlds — Both directions
8 Handstand shoulder shrugs
8 Jumping pullups + 4 jump to negative pullups + 4 strict pullups (stick to jump to negatives as a scale)
8 Hand releases in a handstand hold — Scale to hand releases holding a pike hold or plank hold.
Then perform (alternate movements):
3 x 4 Weighted strict pullups — Increase the load each round.
* Scale to strict or strict with a band, or an inverted strict bar row.
* Go heavier than the workout on the last two sets.
3 x 4 Strict handstand pushups — Increase difficulty each round.
* Scale to one abmat under the head, or to a box pike pushup. Scale UP to deficit or parallettes.
* Use something more difficult than the workout.
wod
Metcon (AMRAP – Rounds and Reps)
Rx+
1 Weighted Strict Pullup
1 Strict HSPU
Add 1 rep each round
AMRAP 12min
Metcon (AMRAP – Rounds and Reps)
Rx
1 Strict Pullup
1 Strict HSPU
Add 1 rep each round
AMRAP 12min
Metcon (AMRAP – Rounds and Reps)
Fintess
1 Inverted Bar Pullup
1 Pike Pushup
Add 1 rep each round
AMRAP 12min
competitors
Push Press (3-3-3-3-3-3-3)
Metcon (AMRAP – Reps)
On the minute for 15 minutes:
Min 1: 20 cal Assault bike
Min 2: 15 Burpees
Min 3: 25 air squats
– Goal is to complete the given amount of work within its’ minute. If you fail to do so, turn this into a 15 minute AMRAP.