CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
EMOM 4
Odd: Bike/Row/Ski
Even: 1 Burpee every 3,5,7 sec
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
2 sets
-5/5 Banded Y pulls
-7 Tall kneeling Banded Angels
-10 Prone W to Y’s
https://youtu.be/r4_CzKJ5iYM
Weightlifting
A: Metcon (Weight)
Every 2mins for 8 minutes
1 Strict Press
2 Push Press
3 Push Jerk
Scoring: Weight used (same weight across)
Scaling Options:
Beginner:
Every 2mins for 8 minutes
3 Push press
Intermediate:
As written
COMP:
Push Jerk
Max for the day from the rack or blocks
Then
3 x 3 @85%
Rest as needed between sets
Metcon
B: Metcon (Time)
2 rounds
20 CTB
60 Double unders
60 Wall Ball @20/14lbs
60 Double unders
KG: 9/6
Scoring: Time
Scaling Options:
Beginner:
2 rounds
20 Jumping CTB
60 Single under- Attempt a double under every 20reps
60 Wall Ball @light
60 Single unders- Attempt a double under every 20reps
Intermediate:
2 rounds
10 CTB or 20 Pull-ups
30-60 Double unders
60 Wall Ball @16/12
30-60 Double unders
COMP:
2 rounds
10 Ring Muscle-ups
60 Double unders
60 Wall Ball
60 Double unders
100′ HS walk