wedensday – Basin CrossFit
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wedensday

10
Aug

wedensday

Basin CrossFit – CrossFit

Warm-up

(10min) Gymnastics Complex #1

10 Situp to Pike

10 Situp to Pancake

10 Toe Point to Inverted Pike

10 Rolling Pistols (5 each side) – Scale to Roll to two foot stand, or if people have trouble with that, scale to a 1min hollow rock/knee tuck hold.

1min L-Sit Hold – The goal is to hold continuously for the 1min. Scale to tuck or one foot support as needed.

1min V-Outs – The goal is move through these continuously for 1min. Scale the ROM as needed.

(10min) Shoulder Stability

4 TGU –, alternate sides

30sec Weighted Iron Cross – Use light Plates

6 Lying Dumbbell Extensions – Use DB

2-3 Rounds

Wod prep

8min) Review Cluster with an empty Barbell

Front Squat + Push Press + Thruster

Power Clean + Squat Clean + Cluster

wod

Metcon (Time)

rx+

30 Burpee Knees to Elbow

22 Cluster (185/125lbs)

26 Burpee Knees to Elbow

12 Cluster

Metcon (Time)

rx

30 Burpee Knees to Elbow

22 Cluster (155/115lbs)

26 Burpee Knees to Elbow

12 Cluster

Metcon (Time)

23 Burpee + Jumping Pullup

18 Power Clean + Shoulder to Overhead

20 Burpee + Jumping Pullup

9 Power Clean + Shoulder to Overhead

competitors

Metcon (Weight)

Sumo Deadlift

5×3

NOTE: Build to a heavy triple across the 5 working sets.

PART 2:

3 rounds for quality:

1 minute Weighted plank hold

20 Ring Row (feet elevated)

NOTE: Do not underestimate these ring rows. If done correctly, they will be extremely difficult. Set up the feet on a 20″ box with the rings at stomach height. Keep a rigid body position with the legs locked out and feet together.

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