CrossFit Basinview – CrossFit

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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 Airplanes

-7/7 Pause bulgarian split squats

-9 Band pull aparts

Weightlifting

A: Metcon (Weight)

Speed Deadlift

Every 30 seconds for 4:30mins (9 rounds)

2 reps @60-70%
Scoring: heaviest weight

Scaling Options:

Beginner:

Deadlift

Every 30 seconds for 4:30mins (9 rounds)

2 reps @moderate

Tempo @3.0.X.1

Intermediate:

Speed Deadlift

Every 30 seconds for 4:30mins (9 rounds)

2 reps @60-70%

No eccentric (drop from the top)

COMP:

Speed Deficit Deadlift

Every 30 seconds for 9 rounds

1 reps @40%+mod bands

Metcon

B: Metcon (Time)

For time

80 Overhead sit-ups @1×50/35lbs

40 DB Push Press (right side)@1×50/35lbs

80 Box Jumps @24/20″

40 DB Push Press (left side)@1×50/35lbs

80 Alternating Pistols
KG: 23/16kg

TC: 20mins

Scaling Options:

Beginner:

For time

80 sit-ups

40 DB Push Press (right side) @light

80 Box Jumps @low

40 DB Push Press (left side) @light

80 Alternating high box step ups or air squats

Intermediate:

For time

80 Overhead sit-ups @1×35/25lbs

40 DB Push Press (right side) @1×35/25lbs

80 Box Jumps @24/20″

40 DB Push Press (left side) @1×35/25lbs

60-80 box elevated Pistols

KG: 16/12kg

COMP:

For time

80 GHD Sit-ups

40 DB Push Press (right side)

40 Box Jumps @24/20″

40 DB Push Press (left side)

80 Alternated Pistols

Cool down

2 minutes on machine of athletes choice or walking

McKenzie press ups

10 reps

Hold the top of the 10th rep for 10 seconds

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