CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3min Bike/Row/Ski @Increasing intensity

B. Mobility

2 x 10 PVC Pause Prone Press (pause 2sec overhead)

C. Specific at gym:

Progress athletes through these HSPU levels:

– Pike push ups/banded pike push ups

– Box handstand push ups on knees or feet

– HSPU against wall, reduced ROM (with plates, not all ab mats)

– Reduce ROM to find a hard but successful level of difficulty for the workout


A: Metcon (No Measure)

EMOM x 10minutes

3 Kipping deficit HSPU @6-4”

30 Double unders* RX + heavy rope


B: Metcon (Time)


500m Row

30 Back squats @165/115lbs


30 Back squats @135/95lbs

500m Row


5 rounds

10 Wall ball @20/14lbs

10 Box Jumps over 24/20″
Time cap: 20mins

Extra Accessory

Metcon (No Measure)


Side plank on Swiss ball +rotational Medball throw on wall

EMOM 8minutes

Odd: 20 sec + 6 right side

Even: 20 sec + 6 left side