CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
Amrap 5mins
40sec Row/Bike/Run
20 Alternating curtsy lunges
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
post chain activation
3 x 4-8 Shrimp squat or bulgarian split squat
Then, Pre-metcon
Pistol Progression
*Have athletes choose two movements, one moderate skill and one challenging skill completing 2-3 sets alternating between each movement.
3-5 Close stance Air squat
3-5/side High box step ups
3-5/side Touch down squats
https://youtu.be/vq5-vdgJc0I
3-5/side Elevated box pistol
3-5/side Heel raised pistol
3-5/side pistols or weighted pistols*
*Weighted pistols, as a counter weight, may be easier for athletes with balance issues.
Weightlifting
A: Metcon (Weight)
Back rack lunges with 1 sec pause at the bottom
Work up to a Heavy 2/leg
Score: Heaviest barbell load
TC: 10mins
Scaling Options
Beginner:
Every 2mins for 10mins
4-6 Alternating back rack lunges @moderate
Intermediate:
As written
COMP:
EMOM Xx
Work up to a Heavy 2/leg
Back rack deficit lunges with 1 sec pause at the bottom
Men: Start at 95, add 10lbs every minute
Women: Start at 65, add 5lbs every minute
Metcon
B1: Metcon (AMRAP – Rounds and Reps)
AMRAP 6minutes
6 Pistols
10 Alternated DB Hang power Clean @1×50/35lbs
Rest 60 sec
2 minutes max Cal Row
Rest 60 sec
AMRAP 6minutes
Max Burpee Box jump over @24″/20″
KG: 25/15
Scores:
1. Rounds + reps
2. Total cals
3. Total reps
Scaling Options
Beginner:
Amrap 6
6 High box step ups
10 Alternated DB Hang power Clean @light
Rest 60 sec
2 minutes max cal Row
Rest 60 sec
Amrap 6
Max Burpee Box jump over @low
Intermediate:
Amrap 6
6 Box elevated Pistols
10 Alternated DB Hang power Clean @1 x 50/35
Rest 60 sec
2 minutes max cal Row
Rest 60 sec
Amrap 6
Max Burpee Box jump over @24/20″
COMP:
As written
B2: Metcon (Calories)
Max colories score
B3: Metcon (AMRAP – Reps)
Max Burpee Box Jump over
Extra Accessory
Metcon (No Measure)
3 sets
12/12 Unilateral quadruped hip extensions
30 sec/side Side lying Clam raise hold