Wednesday
Basin CrossFit – CrossFit
Warm-up
(10min) with a MB perform:
25 MB front squats
Every 30sec stop to perform 5 pushups.
25 MB squat cleans
Every 30sec stop to perform 5 jumping jacks.
25 Wall balls
Every 30sec stop to perform 5 lateral over the ball jumps (scale these if needed).
25 MB situps
Every 30sec stop to perform 6 MB Russian twists (with feet slightly off ground, twist and touch the ball on either side of your body (perform 3 each side, 6 total).
(10min) Muscle Up/Dip Review
Review the muscle up, ring dip and the box pushup (any other scalings you are going to perform here too).
Then everyone practices muscle up skills:
8 False grip ring rows to chest with feet under the rings and leaning back — Scale UP to false grip strict pullups to chest on rings.
30sec Static hold at top of rings
8 Negative ring dip lowers — Scale UP to strict ring dips.
30sec Static hold at top of rings
8 Transitional muscle ups jumping into top of ring dip/or dipping out unassisted — Scale UP to a strict or kipping muscle up.
Wod prep
(5min) Review Front Squat as a Group with a Barbell
(15min) Prep for Workout:
2 x 5 Front squat (taken from the ground)
1-3 MU or 3-5 Ring dips or 5 Pushups
3 x 3 Front squat
1-3 MU or 3-5 Ring dips or 5 Pushups
1 x 3 Front squats
* Add load each round.
* Use your working weight on the last set of 3.
wod
Pain optional rx+ (1 Rounds for reps)
EMOM 12min
3 Front Squat (225/155lbs)
AMRAP Muscle up for the remaining minute
Pain Optional rx (AMRAP – Reps)
Pain Optional
EMOM 12min
3 Front Squat (185/125lbs)
AMRAP Ring Dip for the remaining minute
Pain Optional Fitness (AMRAP – Reps)
Pain Optional
EMOM 12min
5 Front Squat (95/65lbs)
AMRAP 20-inch Box Pushup for the remaining minute
competitors
3 position clean + jerk (1-1-1-1-1-1-1)
hi hang clean, above knee clean, mid shin clean, jerk
– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.
Metcon (Time)
3 rounds for time:
50 cal Row
150 DU
30 cal Assault Bike
– Goal is to finish under 21 minutes.