Wednesday – Basin CrossFit
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Wednesday

16
Nov

Wednesday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Sweaty

5-10-15-20

Calories Assault Bike (Or use Rower)

Pushup — Every 5 Pushups they do, they need to perform 2 Burpees.

* Round 1 will be 5 Pushups + 2 Burpees, Round 2 will be 5 Pushups + 2 Burpees x 2 and so on.

* Have some people start on the Bike and others on Pushups and have them switch out.

* The goal is to get warm — they should need to take off their sweatshirts after the Warmup. ?

(10min) Shoulder Prep — Spend a few minutes before briefing the movements.

Min 1: Handstand Hold for as long as possible in the minute — QUICK SCALE: Walk hands up wall or Plank Hold

Min 2: 10 Face Pulls

Min 3: Wall Facing Handstand Hold for as long as possible in the minute — QUICK SCALE: Make it a little harder than the Handstand Hold before (Hold longer, walk feet higher, do a Side Plank…).

Min 4: 10 Over the Shoulder Pulls

Min 5: As many Get up/Get downs as possible in the minute

Min 6: 10 Shoulder retraction/Holds

Wod prep

(5min) Review Shoulder to Overhead with PVC or/and empty Barbell as a group.

* Press – Push Press – Push Jerk

* Perform as many reps of each to have them moving well.

(15min) Prep for Workout

Shoulder Complex

1 Press + 2 Push Press + 3 Push Jerk

5 Rounds

* Take the Bar from the ground for these.

* Increase the weight each round.

* Aim to go heavy (Not close to failing). 10-20lbs above Working Weight.

In between each set, perform:

3 Jump to Negative Pullup + 2 Strict Pullups — QUICK SCALE: Do 2 sets of 4 Negatives, then 3 sets of 3 reps of their Workout Pullup modification.

wod

competitors

Metcon (AMRAP – Rounds)

rx+

10 Shoulder to Overhead (135/95lbs)

10 Strict Pullup

AMRAP 10min

Metcon (AMRAP – Rounds)

rx

10 Shoulder to Overhead (115/75lbs)

10 Strict Pullup

AMRAP 10min

Metcon (AMRAP – Rounds)

fitness

10 Shoulder to Overhead

10 Strict Ring Pullup

AMRAP 10min

Strict press (3-3-3-3-3)

Push-ups (max effort)

Metcon (Distance)

Rowing Intervals

Row 1:40 – rest :20 x9

– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.

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