Wednesday – Basin CrossFit
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Wednesday

16
Aug

Wednesday

Announcements

Basin CrossFit Friend Day! August 26th

Basin CrossFit – CrossFit

Warm-up

Obstacle course

Shoulder Prep

Perform 10 or so reps of each movement:

Partner 1 does lying prone band pulls

Partner 2 does shoulder around the worlds

Switch

hanging thoracic stretch

Then:

Partner 1 performs a light Turkish Get Up

Partner 2 performs long ring pushouts

Switch

partner wall stretch

Wod prep

Prep for workout

As a group, perform:

10 jumping pullups

10 kipping swings

5 kipping swings + 2 pullups

5 pullups + 2 chest to bar pullups

5 chest to bar pullups

5 jump to negative strict pullups + 2 strict pull-ups

Then perform at least 5 over/unders to warm up the movement.

wod

Metcon (Time)

RX

80 pullups

Every time you break, perform 5 over/unders

40 chest to bar pullups

Every time you break, perform 5 over/unders

20 strict pullup

Every time you break, perform 5 over/unders

Metcon (Time)

RX+

100 pullups

Every time you break, perform 5 over/unders

50 chest to bar pullups

Every time you break, perform 5 over/unders

25 strict pullup

Every time you break, perform 5 over/unders

Metcon (Time)

Fitness

25 jumping pullups

10 over/unders

25 inverted bar rows

10 over/unders

2-3 rounds

competitors

Clean & Jerk (20min EMOM) (1 EMOM)

On the minute for 20 minutes:

1 Clean & Jerk

– Build in weight across the 20 minutes. Compare to 7/31.

Metcon (Time)

For time:

50-40-30-20-10

KB Swing (53/35)

Goblet Squat (53/35)

– Goal is to finish in a few sets as possible. How far can you go without setting the KB down?

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