wedensday – Basin CrossFit
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wedensday

21
Sep

wedensday

Basin CrossFit – CrossFit

Warm-up

(10min) Set up Boxes with a PVC pipe across them on one side of the gym. Have everyone stand behind them. In partners:

While one person does 2 Over Unders then Runs to the end of the gym and back to perform 2 more Over Unders, their partner holds the bottom of a Squat and stretches (while in the bottom of the Squat). Switch.

While one person hurdles over the PVC, Runs to the other end of the gym, kicks up into a Handstand Hold 4 times (Quick Scale: 4 Half Handstands ), Runs back and hurdles over PVC, their partner performs Air Squats. Switch.

While one person does 2 Over Unders then runs to the end of the gym and back to perform 2 more Over Unders, their partner performs Dead Bugs . Switch.

While one person performs 3 circuits of Jumping PVC, running to end of the gym and back (there and back = 1), their partner performs an Iron Cross Hold with light Plates. Switch.

Wod prep

(5min) Review Thruster as a group with an empty Barbell

Front Squat + Press + Push Press + Thruster

(10min) Thruster Prep

Barbell Complex:

3 Front Squat + 2 Push Press + 1 Thruster

5 Sets — Build up to a heavy set.

* The Complex needs to be done unbroken.

* Rest in between as needed.

* Aim to use Thruster working weight for the last set.

(10min) Muscle Up Prep

5 Strict Ring Pullups — Quick Scale: Jump to Negatives on Bar

5 Strict False Grip Pullups — Quick Scale: False Grip Ring Rows

5 Low Ring Transitions with a False Grip + Dip Out — Quick Scale: Jump to Dip

2-3 Strict Muscle Ups or Feet on the Box Muscle Up — Quick Scale: Banded MU OR continue practising Transitional MU

2-3 Kipping Muscle Ups — use workout modifications here

wod

Metcon (AMRAP – Reps)

rx+

Run 200m

3 Thrusters (205/135lbs)

Max set Muscle Ups

5 Rounds

Metcon (AMRAP – Reps)

rx

Run 200m

3 Thrusters (165/115lbs)

Max set Muscle Ups

5 Rounds

Metcon (AMRAP – Reps)

fitness

Run 200m

5 Thrusters

Max set Chest to Bar Jumping Pullups

5 Rounds

competitors

Metcon (Weight)

sled drag x 1 mile

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