Friday, January 1st 2021

CrossFit Basinview – CrossFit

Warm-up (No Measure)

A. General

2 Rounds

60 seconds Row/Bike/Run/Ski @Easy

20 In and out plate hops

10 Samson lunges

B. Mobility

Half kneeling hip flexor stretch

3 sets of 5 reps w/ 5 sec hold contraction

https://www.youtube.com/watch?v=Hmec1bQBQOE

B. Specific

Muscle up skill practice

EMOM x 5

5-7 reps

Skill practice options

Beginner:

-False grip ring row

-muscle up, sit-up drill*

-Floor Transition ring mu

* https://youtu.be/y001018-p8A

Intermediate:

-Hips to rings

-Russian dips

-Box transition ring mu

Advanced:

-Snap back ring beat swing

-Towel ring mu (pinch between feet)

-Medball weighted ring mu (between feet)

HAPPY NEW YEAR!

Gymnastics

A: Metcon (4 Rounds for reps)

EMOM 8minutes

Odd: 1-3 Ring muscle-ups

Even: 30sec Max V-ups
Scaling Options:

Beginner:

EMOM 8

Odd: 1-5 Pull-up variations + 1-5 Ring dip variations

Even: 30 sec Max Abmat sit-ups

Pull-up: Band Assisted, Jumping, body rows

Ring dip: Feet assisted ring dip, box dips, push-ups

Intermediate:

EMOM 8

Odd: 1-5 Box transition ring mu

Even: 30 sec Max V-ups

COMP:

Unstable Bench Press

4 x 6 @As heavy as possible

Rest 60-90 seconds between sets

with banded KB each end of the barbell

Metcon

B: Metcon (5 Rounds for reps)

5 rounds

1 minute DB Snatch @50/35 lbs

1 minute Push-ups

1 minute Box Jump @24/20’’

1 minute Rest

Score: Total reps

KG: 22.5/15
Scaling Options:

Beginner:

5 rounds

1 minute DB Snatch @light

1 minute Hand elevated push-ups

1 minute Box Jump @low

1 minute Rest

Intermediate:

5 rounds

1 minute DB Snatch @35/25

1 minute Push-ups

1 minute Box Jump @20/18

1 minute Rest

COMP:

5 rounds

1 minute DB Snatch @70/50

1 minute Push-ups

1 minute Box Jump @30/24

1 minute Rest