wedensday – Basin CrossFit
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wedensday

13
Jul

wedensday

Basin CrossFit – CrossFit

Warm-up

Minute 1: Long Lunge + Groiner (hold for few sec each side)

Minute 2: 30sec Hold at the top of the Pullup Bar

Minute 3: Walking Lunges

Minute 4: 30sec Hold at the top of the Pullup Bar

Minute 5: side to side squat

(10min) Posterior Engagement Prep

With 1 Lightish DB/kb – 10 Good Mornings

With 1 Lightish DB/kb – 10 Single Stiff Legged Deadlift

With No DB – 10 Total Step-ups

With No DB – 10 Total Lateral Step-ups

With 1 Lightish DB – 10 Total Step-ups

With 1 Lightish DB – 10 Total Lateral Step-ups

With 2 DB’s by side – 10 Total Step-ups

With 2 DB’s by side – 10 Deadlifts

Wod prep

20sec Hollow Rock

10sec Rest in the Superman position — flip over from Hollow Rock without using hands or feet

4 Rounds

5 Strict Toes to Bar

Rest

5 Toes to Bar Kip — pull down on the bar, don’t complete the movement

Rest

5 Kipping Toes to Bar

wod

Metcon (Time)

rx+

10 kb 30/24″ Step-ups 53/35

10 kb Deadlifts

10 Toes to Bar

AMRAP 5min

Rest 1min

3 Rounds

Metcon (Time)

8 kB 24/20″ Step-ups 53/35

8 kB Deadlifts

8 Toes to Bar

AMRAP 5min

Rest 1min

3 Rounds

Metcon (Time)

fitness

8 DB Box/Plate Step-ups

8 DB Deadlifts

8 Lying Toes to Bar

AMRAP 5min

Rest 1min

3 Rounds

competitors

Metcon (Weight)

5 x 5 zercher squat

50 strict pullups

break up however

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