wedensday – Basin CrossFit
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wedensday

26
Oct

wedensday

Basin CrossFit – CrossFit

Warm-up

(5-10min) With a light pair (20/15/10’s) of DB’s, perform:

100m Farmers Walk

8 Manmakers

100m Waiters walk with 1 DB directly overhead (switch arms at 50m)

8 Lying DB Extensions Overhead with 1 DB

8 Walking Lunges with 1 DB Overhead (switch arms at 4 reps)

100m Farmers Walk

1-2 Rounds (depending on time)

(5min) Hip Prep — For Prowler

10 x KB Bridge Ups each side

10 x Lateral Step ups each side

Wod prep

As a group review the Press – Push Press – Push Jerk as needed

Then perform:

5 Press + 5 Push Press + 5 Push Jerk

2 Rounds

* Use either the empty Barbell for Round 1 or something a little heavier.

* For Round 2, use your working weight. Adjust the load as needed afterwards.

(10min) Prowler Prep

4 x 50m Efforts

wod

Metcon (No Measure)

rx+

AMRAP Press (155/105lbs)

when you fail

AMRAP Push Press

when you fail

AMRAP Push Jerk

Prowler Push 50m (mod load)

3 Rounds

Metcon (No Measure)

rx

AMRAP Press (135/95 lbs)

when you fail

AMRAP Push Press

when you fail

AMRAP Push Jerk

Prowler Push 50m (mod load)

3 Rounds

Metcon (No Measure)

fitness

AMRAP Press

when you fail

AMRAP Push Press

when you fail

AMRAP Push Jerk

Prowler Push 50m (mod load)

3 Rounds

competitors

Deadlift (5-5-5-5-5)

: Build to a heavy 5 and hold the same weight across the 5 working sets. Try to use a heavier weight than we did on 10/21

cool down

perform the Flexi Swimmer stretch for 1min + Under the body stretch for 1min each side.

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