CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

2 rounds @increasing intensity on each round

2 minutes Row or Bike

5 Inch worms

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

Push-up plank to shoulder extension on parallette or plates or boxes

10 repetitions

https://www.youtube.com/watch?v=FBqJU7k6-w8

C. Specific

1 set

-5 L-hang scap pulls

-5/5 Dead Bug KB Pullover

https://www.youtube.com/watch?v=1OPKubsYFPs

-10 Pike pulls on rower

Gymnastics

A: Metcon (AMRAP – Rounds and Reps)

Death by TTB

Minute 1: 2 reps

Minute 2: 4 reps

Minute 3: 6 reps

…Until death
Time allotted: 18mins

*If athletes will get over 18 they should do strict TTB

Scaling Options:

Beginner:

Death by V-up or Weighted sit-up

Minute 1: 3 reps

Minute 2: 6 reps

Minute 3: 9 reps

Intermediate:

Death by TTB

Minute 1: 1 reps

Minute 2: 2 reps

Minute 3: 3 reps

COMP:

As written

Metcon

B: Metcon (5 Rounds for time)

Every 4minutes for 20minutes

30 Cal Row

10 Hang Power Snatch @115/75lbs
Scaling Options:

Beginner:

Every 4 minutes for 20 minutes

15-20 Cal Row

10 Hang Power Snatch @moderate

Intermediate:

Every 4 minutes for 20 minutes

20-30 Cal Row

10 Hang Power Snatch @95/65lbs

COMP:

Every 4 minutes for 20 minutes

30 Cal Ski

10 Hang Power Snatch @115/75lbs

Extra Accessory

Metcon (No Measure)

1min 90/90 Stretch hold 2sec per side

1min Bow and bend slow and controlled

1min Seated side bend stretch

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