Wednesday
Basin CrossFit – CrossFit
Warm-up
(15 mins) In Pairs:
60cal Row — Rotate on the rower every 6 calories (30 each) .
10 Partner high five pushups – Perform push up, high five your partner, push up, high five other hand.
60 Single arm DB deadlifts — Perform 3×10 each, 5 on the R, 5 on the L each set.
10 Step back burpee + high five — Jump out to half plank and then jump at the top, high fiving your partner.
60sec Dip support on rings — Perform 3×10 sec each, 30 sec total each.
60 Jumping pullups — Perform 3×10 OR 2×15 each.
* Plug through as a pair going ‘I go, you go.’
(5 mins) Stretch Sequence
10 Sit-up to pike
10 Sit-up to straddle (see video above)
15-20sec Scorpions (belly up, pull opposite knee with opposite arm across body)
Roll onto stomach…
15-20sec Scorpions (belly down, focus on keeping both knees extended)
Place hands next to chest…
Down dog to cobra x5
Partner Butterfly Stretch
Person 1 sits in butterfly position with heels together, other person pushes gently on their inner thighs/knee area to open the groin.
Person 1 rounds their back and tries to open up the low back while focusing on exhalation.
Wod prep
(15 mins) Review DB Snatch:
DB deadlift (from warm up)
DB deadlift, jump, shrug
DB deadlift, jump, shrug, high pull
DB deadlift, jump, shrug, high pull, punch
6-8 Alt DB snatches
5-7 False grip ring pullups OR 10 false grip ring rows (for practice)
6-8 Heavier alt DB snatches
5-7 Ring dips OR dip negative practice
6-8 Heavier alt DB snatches
1-3 MUs OR MU transition practice
* Should be at appropriate DB weight by end of 3 sets.
* Those doing jumping pullups are practicing elements of the MU despite doing jumping pullups for the workout.
wod
AGOQ1 (Time)
For time:
100 DB Snatch (alternating, 50/35)
80 cal Row
60 Burpees over bar
40 Muscle ups
Rx+/Rx
Metcon (Time)
Fitness:
AGOQ #1 modified
20 Dumbbell Snatches
10cal. Row
10 Bar-Facing Burpees
10 Jumping Pullups
5 Rounds
competitors
– After the workout, finish out the number of muscle ups cut off by the cap. Do these for quality. If exhausted, do transitions on low rings as a substitute, but get those reps in!
Hang Squat Clean (3-3-3-3-3)
– Use the heaviest possible weight on each set.
Split Jerk (3-3-3-3-3)
– Use the heaviest possible weight on each set.