Wednesday – Basin CrossFit
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Wednesday

18
Jan

Wednesday

Basin CrossFit – CrossFit

Warm-up

(15min) Bulletproof Shoulders Session #8 — Use the Handstand piece to get warm. .

Wall Facing Handstand Hold: Accumulate 75sec

* Scale to regular Handstand Hold, or Walking Feet up the Wall. If those aren’t possible, hold a Plank.

Rest 2-3min

1 Arm High Pull : 3 x 8 each arm @ 100% of 10 rep max

Rest 45sec between arms

Wod prep

(10min) ‘Buy In’ — Max Weighted Plank Holds

3 x max loaded (with a plate on the back) plank holds.

* The goal is 30sec + per set

* Do it in partners so they can help with the plate.

* Rest a few minutes between each attempt.

* For an advanced athlete, perform this holding a plate while in a Superman position on the GHD.

(5-10min) Prep for Workout

10 Ring Rows + Scap retraction at the bottom position. Round the Shoulders, then set the Shoulders, then pull. Repeat at the bottom of each rep.

10 Walking Lunges

repeat one more time — with the second set being done at Workout modification (feet placement in relation to Rings).

wod

Metcon (AMRAP – Rounds and Reps)

Rx+/Rx – Part One:

12 Inverted Ring Row

24 Walking Lunges

AMRAP 10min

Metcon (Time)

Rx+/Rx – Part 2:

As soon as the 10min is up, they go straight into:

Accumulate 4min Ring Hold at bottom of Row position
Score for Ring Hold = Time it takes. 4min would be the fastest possible time.

Metcon (AMRAP – Rounds and Reps)

Fitness- Part 1:

12 Ring Row

18 Walking Lunges

AMRAP 10min

Metcon (Time)

Fitness – Part 2:

As soon as the 10min is up, they go straight into:

3min Ring Hold at bottom of Row position
Score for Ring Hold = Time it takes. 3min would be the fastest possible time.

competitors

Metcon (AMRAP – Reps)

5 rounds for reps:

– Bench press (BW/.75BW)

– Hip extensions (45/35)
– Rest as needed to get as many reps as possible each set.

GHD Situps

Metcon (No Measure)

50 Triple Unders
– work this skill with some dedicated time. Attempts count towards your 50

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