Wedensday – Basin CrossFit
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Wedensday

2
Nov

Wedensday

Basin CrossFit – CrossFit

Warm-up

(5min) In partners with a MB, perform 10 reps of each:

Chest Passes

Overhead Passes

Side Tosses

Squat then pass to partner

Throw to partner, do a Burpee

(10min) Handstand and Toes to Bar practise:

30sec Handstand Hold — QUICK SCALE: Walk Up Wall or Plank hold

10sec Rest

30sec Hanging L-Sit hold on pullup bar — Scale to Hanging Tuck Hold

10sec Rest

2 Rounds

4 Wall Climbs — QUICK SCALE: to Half Wall Climb (climb as far up as you can go)

4 Strict Toes to Bar — QUICK SCALE: to knee tucks

2 Rounds

4 Kipping HSPU — QUICK SCALE: to attempts or Pike Pushups (in a down dog position, drive head directly towards ground)

4 Kipping Toes to Bar — QUICK SCALE: Lying Legs to Pole

2 Rounds

Wod prep

(5min) As a group, review the thruster with a barbell:

Front squat/Press/Push Press Squat Stance/Thruster

(15min) Prep for workout:

5 Thrusters

4 Toes to Bar

3 HSPU

3 Rounds

* Add load each round.

* Rest as needed.

* Scale accordingly.

wod

FITNESS TESTING #1

FMS rx+ (AMRAP – Rounds)

5 HSPU

6 Toes to Bar

7 Thruster (95/65lbs)

EMOM for as long as possible

FMS rx (AMRAP – Rounds)

FMS

FMS

5 BB Push Press (75/55lbs)

6 Toes to Bar

7 Thruster (75/55lbs)

EMOM for as long as possible

FMS fitness (AMRAP – Rounds)

FMS

6 BB Push Press (45/35lbs)

6 Situps

6 Thruster (45/35lbs)

EMOM for as long as possible

competitors

Metcon (Time)

5 rounds for time:

15 GHD sit ups

5 muscle ups

Rest 10 minutes

Every minute for 10 minutes:

20m Prowler sprint (heavy)
– Repeat this couplet from a week ago (10/26). Goal is to finish in under 5 minutes. There is an 8 minute cap for this workout. Don’t worry about going unbroken, just try to finish faster than last time.

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