Wednesday – Basin CrossFit
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Wednesday

8
Feb

Wednesday

Basin CrossFit – CrossFit

Warm-up

(8min) 8-7-6-5-4-3-2-1

Inchworm Plus Pushup

Plate Wipers (each side) — Like a Barbell Wiper but use the plate and aim your feet on either side of the plate.

Plate Jump Sequence (Two-Footed Jump on/off + Lateral Jump on/off both sides) — you do 8 two-footed jumps, followed by 8 lateral jumps on one side, then 8 lateral jumps on the other side for the first round. Use a 15/10lb plate.

Plate Squats

Plate Steering Wheels

(7min) Mobility – Partners

1min Lying Arm Lifts

1min each side Hip/lower Back Stretch

2 Rounds each

Wod prep

(10min) Handstand Pushup Prep

Min 0-2: Accumulate 1min Wall Facing Handstand Hold — QUICK SCALE: Regular Hold, or Plank Hold.

Min 2-4: 10 Total Hand Releases in a Handstand Hold. Make them as controlled as possible. QUICK SCALE: 20 Get down/Ups .

Min 4-6: 5-10 Strict Handstand Pushups + 3sec pause at the bottom of the Handstand. QUICK SCALES: Omit the pause. Do Lowers to Abmats. 5 Wall Walks + 3sec pause at the top of the movement.

Min 6-10min: Perform a Handstand Pushup Ladder. Start at 1, then 2, 3, 4, etc. until you can’t do them unbroken anymore. If you fail before the 4min is up, go to the number you can perform unbroken and repeat that until the 4min is up. QUICK SCALE: Pike Pushup Ladder.

* Rest as needed between ladder sets.

* Don’t go to complete failure on these, but challenge yourselves.

* Beyond Rxd should do Strict and Rxd should do Kipping.

(10min) Prep for Workout;

review the Front Squat with an empty Barbell as a group.

Then, perform:

15-10-5

Front Squat

Box Jumps

* Add load each round for Front Squat. Do the last round at workout weight.

* Jump up/Step down for the first set of Box Jumps, then use workout modification for last two rounds.

wod

Metcon (Time)

Rx+

25 Box Jumps (24/20″)

20 Front Squat (135/95lbs)

15 Strict Handstand Pushups

Rest 2min

3 Rounds

Metcon (Time)

Rx

25 Box Jumps (24/20″)

20 Front Squat (115/75lbs)

15 Handstand Pushups

Rest 2min

3 Rounds

Metcon (Time)

Fitness

20 Step Ups

15 Front Squat

10 Pike Pushups

Rest 2min

3 Rounds

competitors

Power Clean (3-3-2-2-1-1-1)

Build across working sets up to a heavy single for the day. Feet splaying out too wide constitutes no rep. As usual, clean and precise footwork is mandatory. Compare to 1/31 and try to go heavier. No more than 2 misses!

Push Press (3-3-3-3-3 increasing weight)

Build across working sets up to a heavy single for the day. Feet splaying out too wide constitutes no rep. As usual, clean and precise footwork is mandatory. Compare to 1/31 and try to go heavier. No more than 2 misses!

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