CrossFit Basinview – CrossFit
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