WEDNESDAY – Basin CrossFit
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WEDNESDAY

21
Dec

WEDNESDAY

Basin CrossFit – CrossFit

Warm-up

(5min) Get Warm in Partners (one empty Barbell):

While one person performs 20 Barbell Wipers , the other holds a Handstand. QUICK SCALE: Plank

Switch

While one person performs 20 Landmines , the other performs Get Up/Get Downs

Switch

While one person performs 20 Bent Over Barbell Rows , the other performs Cat/Camels

Switch

(10min) Shoulder Prep

Partner 1 does 10 Face Pulls

Partner 2 does 10 Ring V-Outs

Switch

Partner 1 does 10 Over the Shoulder Pulls

Partner 2 Holds an Iron Cross

Switch

Partners perform 1min Hanging Partner Stretch on each other

Wod prep

(10min) Prep Pullup

1 Strict Pullup — QUICK SCALE: Jump chin over the bar and slow lower to hang

1 Gymnastic Kip Pullup — QUICK SCALE: Kipping Swing + Pulling down on bar while bringing knees up (as in the Pullup progression)

3 Rounds

Rest 1min

Perform 2 more times

(10min) Perform Part 1

* Spend the 10min working up to a heavy 1RM Weighted Pullup by performing:

5 reps

3 reps

1 rep — As many times as it takes to find Max.

* For people without Weighted Pullups, turn it into a Strict Pullup attempt. perform the following rep scheme for strict Pullup (use bands if needed) UNBROKEN REPS

6 reps

5 reps

4 reps

3 reps

2 reps

1 rep

(20min) Perform Part 2

We have allowed a good amount of time to complete the 5 rounds so people can take big rests (3+min) between each round. You can either have everyone go at the same time, or you can have people monitor their own rest and have them go when they are ready. Some

people may need more rest than others. Especially in those later rounds

wod

Part 1: Record Heaviest 1RM Pullup. Or record Strict Pullup sets. (If you completed the ladder, with or without a band.)

Part 2: This is done for completion, not time. Record load used for the Weighted portion and if/how it was completed (unbroken vs broken).

Metcon (Weight)

Rx+/Rx

Part 1

Work Up to a Heavy 1RM Weighted Pullup

Metcon (Weight)

Fitness

Part 1

Work Up to a Heavy 5RM Barbell

Inverted Row

Metcon (Weight)

Rx+

Part 2

3 Weighted Pullup

5 Strict Pullup

7 Kipping Pullups

5 Rounds

* Rounds are done unbroken.

Metcon (Weight)

Rx

Part 2

3 Weighted Pullup

4 Strict Pullup

5 Kipping Pullups

5 Rounds

* Rounds are done unbroken.

Metcon (Weight)

Fitness

Part 2

10 Barbell Inverted Row

10 Jumping Chest to Bar Pullups

5 Rounds

competitors

Metcon (AMRAP – Reps)

10 rounds for reps:

30s max Burpees

30s rest

30s max DB Thruster (45/30)

30s rest

weighted hip extension (For quality: 50 hip extensions (35#/25#))

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