CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 rounds
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
B. Specific
1. Shoulder activation
2 sets
5 Hollow banded lat pull downs
5 scap pulls
5 beat swings
2. B mu skill progression
3 sets
Beginner:
5-7 Beat swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow
Intermediate:
3-5 Glide Kip
3-5 Hip to Bar
Advanced:
3-5 Explosive Arch to Hollow + hip to bar
https://youtu.be/qXWM8cvcylk
1-3 Bar muscle ups:
Regular, weighted, jumping
Metcon
A: Metcon (Time)
5 rounds for time
5 Snatch @155/105lbs
6 Bar Muscle-ups
KG: 70/48
Score: Time
TC: 12mins
*Longer cap for beginners to allow enough time for quality reps
Scaling options:
Beginner:
5 rounds for time
5 Snatch @moderate
6 Jumping CTB with a controlled descent
Intermediate:
5 rounds for time
5 Snatch @135/95lbs
6 CTB
COMP:
5 rounds for time
3 Snatch @205/135
6 Bar Muscle-ups
Movement Conditioning
B: Metcon (AMRAP – Reps)
Every 5mins for 15mins (3 sets)
Max rep unbroken Wall Balls @20/14lbs
KG: 9/6
Score: reps of the lowest set
Scaling options
Beginner:
Every 5mins for 15mins (3 sets)
20-25 unbroken Wall Balls @light
*Working on controlling the squat by slowing down the ball on the way down
Intermediate:
As written
COMP:
Wall Balls @30/20lbs
3 x 30-50 reps unbroken
Rest as needed between sets
Accessory
Metcon (4 Rounds for reps)
4 sets
60 sec max Strict Chin-ups or ring rows
60 sec Pinch grip Farmer Carry hold
30 Banded Biceps curls