Wednesday – Basin CrossFit
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Wednesday

22
Feb

Wednesday

Basin CrossFit – CrossFit

Warm-up

(7min) Get Sweaty

Run 200m. With the time remaining from 2min, perform AMRAP DB Oly Complex reps (alternating sides)

3 Rounds

(8min) Hip Prep — Explosiveness

Seated Box Jumps

You will go one after the other, and should perform 1 rep every minute. make sure you’re not resting too much.

* Increase the height as you go.

* When you can’t go any higher, still keep Jumping at your last height.

Do 5-6 reps each (after 1 or 2 Warmup reps).

Wod prep

(10min) Prep for Step Ups

With an empty Barbell, perform 5 x reps on each leg. You can start by not alternating so that you can find your balance. (It is easier to do just one leg at a time). Make sure you keep your torso as upright as possible.

Then perform:

10 Reps (5 each side)

1 Round

8 Reps (4 each side)

2 Rounds

* Perform these with alternating legs.

* Increase the load a little each round (some people may not need to).

* The last set should be at or around your starting weight for the first set.

wod

Metcon (Weight)

Rx+/Rx

Part 1:

Barbell Weighted Step Ups

4 – 4 – 4

Metcon (Weight)

Fitness

Part 1:

Barbell Weighted Step Ups

4 – 4 – 4

Metcon (No Measure)

Rx+/Rx

Part 2: Open Prep

Pick a Skill —

Toes to Bar

Muscle Up

Chest to Bar Pullup

Perform 5-10 Reps EMOM

5min

Metcon (No Measure)

Fitness

Part 2: Open Prep

Pick a Skill —

Pullup

Handstand Hold (45sec)

Toes to Bar

Perform 5-10 Reps EMOM

5min

competitors

Metcon (Time)

10 Rounds for time:

10 calories Assualt Bike

4 Bar muscle ups

.
– Goal is to keep the muscle ups unbroken. 8-10 rounds is the score to shoot for

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