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 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