Wednesday – Basin CrossFit
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Wednesday

26
Jul

Wednesday

Basin CrossFit – CrossFit

Warm-up

EMOM 10 Alternating

Partner 1: 45 sec Running Drill

Partner 2: 45 sec Slam Ball or DB Slam Movement

*5 rounds each

Running/slam ball movements per round:

Round 1 – Shuttle runs & slam ball deadlifts

Round 2 – Backwards running & slam ball goblet squats

Round 3 – Side shuffle & slam ball presses

Round 4 – High knees & slam balls

Round 5 – Butt kickers & slam balls

Wod prep

3 reps each side of Supine bridge w. reach — 10 sec hold at each side.

15 sec Partner lying arm lift — each person

5 reps Lying wall hands to toes

2 Rounds

GHD Skill Work

Together:

30 sec Superman hold

30 sec Deadbugs

Together or two groups:

10 reps Back extension OR Jefferson curl (if no GHDs)

10-20 reps Heel touches (use crack in the floor)

10 reps Hip extension OR plate good mornings (if no GHDs)

10 reps GHD sit ups (limited or full ROM)

Perform a few reps of both slam balls and GHD sit ups with appropriate weight/scaling for the day.

wod

Metcon (AMRAP – Reps)

RX+

200m Run

With what time is remaining of 2min, perform AMRAP GHD situps.

Rest 1min

3 Rounds

400m Run

With what time is remaining of 4min, perform AMRAP Slamballs.

Rest 1min

3 Rounds

Metcon (AMRAP – Reps)

RX

200m Run

With what time is remaining of 2min, perform AMRAP GHD situps.

Rest 1min

3 Rounds

400m Run

With what time is remaining of 4min, perform AMRAP Slamballs.

Rest 1min

3 Rounds

Metcon (AMRAP – Reps)

Fitness

200m Run

With what time is remaining of 2min, perform AMRAP situps.

Rest 1min

3 Rounds

400m Run

With what time is remaining of 4min, perform AMRAP Slamballs.

Rest 1min

3 Rounds

competitors

Bench Press (5×5)

Bench Press

5-5-5-5-5

– Use the heaviest weight you can for each set.

Metcon (Time)

For time:

5-4-3-2-1

Rounds of “Cindy”

200m Farmer Carry (70/53)

– After performing 5 rounds of 5 pull ups, 10 push ups, and 15 squats, carry a (70/53) KB in each hand for the 200m. Next round only perform 4 rounds of the BW movements.

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