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.