Wednesday – Basin CrossFit
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Wednesday

5
Jul

Wednesday

Basin CrossFit – CrossFit

Warm-up

(5min) Get warm – shoulder burner!

45sec-15sec, rest-30sec-15sec, rest-15sec-15sec, rest

Kickbacks

Plank get up get downs

* So you go 45sec of kick backs, 15sec rest, 45sec plank get down/ups, 15 sec rest, then 30sec and so on.

(15min) Bullet Proof Hips #1

Wod prep

(13min) First, briefly review the DB rows with a light dumbbell.

Then, prep for the workout in partners:

While one partner performs 10 DB rows each side, partner 2 holds the DB (light) in a single arm overhead position (like the waiters walk). You’ll switch arms, when your partner switches side on the rows.

Switch

While one partner performs 100m waiter carry (light dumbbell; 50m each arm), partner 2 performs 10 air squats with the group.

Switch

While one partner performs 100m waiter carry (workout weight; 50m each arm), partner 2 performs 10 DB rows each side with their workout weight.

Switch

wod

Scoring:

As many rounds and reps as possible in 12min.

* If you get midway through a carry, add the distance to the score.

* For example: 5 rounds + 50 would mean you did 5 rounds + 50m of the left arm waiters carry.

* Another example would be 5 + 112 would mean you did 5 rounds + the right arm waiters carry (100m) plus the 12 right arm DB rows.

Metcon (AMRAP – Rounds and Reps)

Rx+

100m 1 Arm Waiter Carry – right arm (50/35lbs)

12 DB row in Plank – right arm

24 Air Squats

12 DB row in Plank – left arm

100m 1 Arm Waiter Carry – left arm

AMRAP 12min

Metcon (AMRAP – Rounds and Reps)

Rx

100m 1 Arm Waiter Carry – right arm (45/25lbs)

12 DB row in Plank – right arm

24 Air Squats

12 DB Row in Plank – left arm

100m 1 Arm Waiter Carry – left arm

AMRAP 12min

Metcon (AMRAP – Rounds and Reps)

Fitness

100m 1 Arm Waiter Carry – right arm

12 DB Row in Plank – right arm

24 Air Squats

12 DB Row in Plank – left arm

100m 1 Arm Waiter Carry – left arm

AMRAP 12min

competitors

Metcon (Time)

For time:

10-8-6-4-2

Shoulder to overhead (225/155)

20-16-12-8-4

Burpees
– Goal is to hit as many of the barbell sets unbroken, as possible. Bar comes from on the ground, so the penalty for dropping it is maintained. Scale the weight if 10 unbroken is not possible. goal is to finish under 10 minutes.

Metcon (Time)

For time:

20-10-5

DB Hang squat clean (50/35)

DB Push Press (50/35)
– Goal is to finish under 7 minutes, but put a 10 minute cap on this. The push press may be harder than anticipated following that last workout.

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