Wednesday – Basin CrossFit
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Wednesday

9
Aug

Wednesday

Basin CrossFit – CrossFit

Warm-up

Gymnastics complex #2

Warmup

10 Alt leg extended holds

20 Leg pulses

20 Leg lift circles

20 Hip bridge single leg circles

Handstand kick up drills (perform 5 of each movement)

1. Jump to drag drill

2. Kick up drill 1

3. Kick up drill 2

Skills

Handstand work

1. Box shoulder shifts

2. Box rocks

3. Press compression

4. Jump press (low)

5. Jump press (straddle)

6. handstand to forward roll

Pullover

1. Beginner drill: 10sec active hang +10sec relaxed hang + 5 knee tucks

2. Pullover Drill

3. Pullover

Wod prep

Prep for Part 1

As a group, perform 10 or so reps of the following to prep the hips/legs:

bootstrap squat stretch

Cossack squats

goodmorning + squat

air squats

10 back squats

5 back squats with a 3sec pause.

perform 3-5 sets of 3.

wod

Back Squat with pause (3-3-3-3-3)

RX+

Part 1:

pause back squat

3-3-3-3-3

Metcon (AMRAP – Reps)

RX+

Part 2:

Max set Back Squats @Body Weight

Back Squat with pause (3-3-3-3-3)

RX

Part 1:

pause back squat

3-3-3-3-3

Metcon (AMRAP – Reps)

RX

Part 2:

Max rep Squats @ Body Weight

Metcon (AMRAP – Reps)

Fitness

Part 2:

20 squats @1/2 BW

Back Squat with pause (3-3-3-3-3)

Fitness

Part 1:

pause back squat

3-3-3-3-3

competitors

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

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