CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
B. Mobility
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
https://www.youtube.com/watch?v=ShvTpCsgTiw
C. Specific
2 sets
10/10 single leg banded abduction*
10 single leg glute bridge
5 jumping squat
https://youtu.be/PKK0Ar8gvK8
Strength
A: Front Squat (EMOM 6 minutes 3 Paused Reps @ 80%)
2sec pause at the bottom
Scaling Options
Beginner:
EMOM 6 minutes
3 reps @moderate + 4sec down
*Focus is controlling the bar on the way down with the legs and core
Intermediate
As written
COMP:
EMOM 10
2 Front Squat 1 1/4 @50%
Metcon
B: Metcon (Time)
2 rounds for time
20 Box Jump overs 24″/20″
20 C2B Pull ups
Rest 2 minutes
2 rounds for time
20 Box Jumps 24″/20″
15 Pull ups
Score: Total time
TC: 20mins
Scaling Options
Beginner:
2 rnds
20 Box Jump overs @moderate
20 Body rows
Rest 2 minutes
2 rnds
20 Box Jumps @moderate
15 Body rows
Intermediate:
2 rnds
20 Box Jump overs 24/20″
10 C2B Pull ups or 20 Assisted CTB
Rest 2 minutes
2 rnds
20 Box Jumps 24/20″
10 Pull ups or 20 Assisted pull-ups*
*Use the same assistance as for the CTB
COMP:
As written
Extra Accessory
Metcon (No Measure)
3 sets
10-15 Prone angels
90 seconds reverse plank hold