CrossFit Basinview – CrossFit

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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