Wednesday – Basin CrossFit
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Wednesday

17
May

Wednesday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Warm

5-1 Burpees

1-5 Air squats

* So you do 5 Burpees + 1 Air squat, 4 Burpees + 2 Air squat and so on.

(15min) WUWO Gymnastics Skill Work Warmup

1 Length gym handstand walk

– Scale to 10 wall walks — walk as high up the wall as they can.

2 L-Rope climbs or 5 L-pullups

– Scale to dead hang pullup (with or without band) or normal rope climb.

3 Strict bar muscle ups

– Scale to kipping or jumping bar muscle ups.

4 Inverted burpees

– Scale to 5 candlesticks — roll to getup.

5 Handstand forward rolls

– Scale to forward rolls.

6 Bar circle overs

– Scale to 6 skin the cats or attempts on rings.

7 Triple unders

– Scale to 14 attempts, or double under attempts if you don’t have those.

8 Pistols with load

– Scale to pistols or assisted pistols.

Wod prep

(5min) Review Squat Clean as a group with a Barbell

Front squat – Hang power clean + Front squat – Hang squat clean – Squat clean

(15min) Prep for Workout

3 Front squats + 2 Squat clean

3 Strict HSPU

3 Strict pullups

10 KB swings

2 Rounds

4 Squat cleans

5 HSPU

5 Pullups

10 KB swings

2 Rounds

* Increase weight each round for the squat cleans.

* Rest as needed between movements and sets.

* Use the KB weight you are using for the workout in the second set of warmup pieces.

* Use your workout modifications for everything else on the second set of warmup pieces.

wod

competitors

Metcon (Time)

Rx+

2 Legless Rope Climb

4 Squat Cleans (205/135lbs)

8 HSPU

16 KB Swings (32/24kg)

32 Pullups

16 Swings (32/24kg)

8 HSPU

4 Squat Cleans (205/135lbs)

2 Legless Rope Climbs

Metcon (Time)

Rx

2 Rope Climb

4 Squat Cleans (155/115lbs)

8 HSPU

16 KB Swings (24/16kg)

32 Pullups

16 Swings

8 HSPU

4 Squat Cleans

2 Rope Climbs

Metcon (Time)

Fitness

10 Bent Over DB Rows

4 Power Cleans

8 Pushups

16 KB swings

32 Ring Rows

16 Swings

8 Pushups

4 Power Cleans

10 Bent Over DB Rows

Hang Power Snatch (1-1-1-1-1-1-1)

– Quickly build to a heavy 1 rep

Split Jerk (1-1-1-1-1-1-1)

– Use the heaviest weight you can for each set.

Metcon (No Measure)

4 rounds for quality:

15 Strict toes to bar

Metcon (Calories)

4 rounds:

30s max calorie Assault bike

– rest 90 seconds –
– Goal is to get 15-20 calories or more on each interval

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