Wednesday – Basin CrossFit
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Wednesday

8
Mar

Wednesday

Basin CrossFit – CrossFit

Warm-up

(7+min) Dynamic Mobility

Down the length of the gym for each exercise:

Low Bear Crawls — keep butt low and do same arm and same leg in one stride

Regular Bear Crawls

High Knees

Long Lateral Lunges — under a fence, low

Crab Walks

Sumo Squats — wide squat

Walking Bird Peckers

Zombie Inchworms

(15min) Partner Mobility

Partner PVC Mobility Complex — 8 rounds each

Partner Pigeon — assist partner by pushing on their back so they can get deeper into the stretch.

Partner Hip/Lower Back Stretch

* Hold stretches for 1min each/each side.

Wod prep

(5min) Prep For Front Rack Lunges

Review the Front Rack Lunge as a group, with an empty Barbell.

(10min) Perform Part 1

Do as many sets of 6 (3 each side) as it takes to get to heaviest load.

Take 2-3min between sets as needed.

(15min) Prep and Perform Part 2

Spend a few minutes figuring out what load you will use for the Workout and perform 1 round with that load.

* With any remaining time, spend a few minutes rolling out Quads and Hip Flexors.

wod

Metcon (Weight)

Rx+/Rx

Part 1:

Find your heaviest 6rep (3 each side) Front Rack Backwards Step Lunge

Metcon (Weight)

Fitness

Part 1:

Find your heaviest 6rep (3 each side) DB Front Rack Backwards Step Lunge

Metcon (AMRAP – Rounds and Reps)

Rx+

Part 2:

6 Front Rack Backwards Step Lunge (@60% of Part 1)

4 Front Squat

AMRAP 2min

Rest 1min

3 Rounds

Metcon (AMRAP – Rounds and Reps)

Rx

Part 2:

6 Front Rack Backwards Step Lunge (@55% of Part 1)

4 Front Squat

AMRAP 2min

Rest 1min

3 Rounds

Metcon (AMRAP – Rounds and Reps)

Fitness

Part 2:

6 DB Front Rack Backwards Step Lunge

4 DB Front Squat

AMRAP 2min

Rest 1min

3 Rounds

competitors

Metcon (Time)

For time:

30 Hang Power clean (225/155)
– Goal is to finish in under 5 minutes. Try for a big opening set, can you hit 10? Scale to 75% of power clean if necessary.

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

– Quickly build to a heavy single

Metcon (Time)

For time:

10 Power snatch (135/95)

20 Bar facing burpee

30 Wallball (30/20)

20 Bar facing burpee

10 Power snatch (135/95)
– Goal is to hit all sets fast and unbroken. Try to finish under 5 minutes. It should not take longer than 8 minutes; lower the weight if that might happen.

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