CrossFit Basinview – CrossFit

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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

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