Wednesday – Basin CrossFit
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Wednesday

31
May

Wednesday

Basin CrossFit – CrossFit

Warm-up

(10min) with a MB perform:

25 MB front squats

Every 30sec stop to perform 5 pushups.

25 MB squat cleans

Every 30sec stop to perform 5 jumping jacks.

25 Wall balls

Every 30sec stop to perform 5 lateral over the ball jumps (scale these if needed).

25 MB situps

Every 30sec stop to perform 6 MB Russian twists (with feet slightly off ground, twist and touch the ball on either side of your body (perform 3 each side, 6 total).

(10min) Muscle Up/Dip Review

Review the muscle up, ring dip and the box pushup (any other scalings you are going to perform here too).

Then everyone practices muscle up skills:

8 False grip ring rows to chest with feet under the rings and leaning back — Scale UP to false grip strict pullups to chest on rings.

30sec Static hold at top of rings

8 Negative ring dip lowers — Scale UP to strict ring dips.

30sec Static hold at top of rings

8 Transitional muscle ups jumping into top of ring dip/or dipping out unassisted — Scale UP to a strict or kipping muscle up.

Wod prep

(5min) Review Front Squat as a Group with a Barbell

(15min) Prep for Workout:

2 x 5 Front squat (taken from the ground)

1-3 MU or 3-5 Ring dips or 5 Pushups

3 x 3 Front squat

1-3 MU or 3-5 Ring dips or 5 Pushups

1 x 3 Front squats

* Add load each round.

* Use your working weight on the last set of 3.

wod

Pain optional rx+ (1 Rounds for reps)

EMOM 12min

3 Front Squat (225/155lbs)

AMRAP Muscle up for the remaining minute

Pain Optional rx (AMRAP – Reps)

Pain Optional

EMOM 12min

3 Front Squat (185/125lbs)

AMRAP Ring Dip for the remaining minute

Pain Optional Fitness (AMRAP – Reps)

Pain Optional

EMOM 12min

5 Front Squat (95/65lbs)

AMRAP 20-inch Box Pushup for the remaining minute

competitors

3 position clean + jerk (1-1-1-1-1-1-1)

hi hang clean, above knee clean, mid shin clean, jerk
– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.

Metcon (Time)

3 rounds for time:

50 cal Row

150 DU

30 cal Assault Bike

– Goal is to finish under 21 minutes.

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