CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3min Row or Bike @increasing intensity on each min
B. Mobility
Quadruped lat stretch
60 total seconds, switch at half
https://youtu.be/QVvdOWh74_4
C1. Specific
-10 PVC Prone Press
-10 Prone Angels
-10 Scap pull + hollow body
https://youtu.be/iu7CjzonbZE
-10 Beat swings
C2. Specific
Pull up drills: Main focus is on the push away in the swing for both the ascent and the descent.
– Box assisted beat swings
– Jumping lat to fly: https://youtu.be/ZkGbkqUIZ0U
– Jumping kipping pull ups: https://youtu.be/f0UyJXMXH5M?t=28
– One leg jumping kipping pull ups: https://youtu.be/-bQKyQJIOmg
While beginner athletes work on the jumping kipping pull up, advanced athletes can take individual practice time to perfect or begin to work on the butterfly pull up.
Metcon
A: Metcon (Time)
5 rounds for time
12 CTB
15/12 Cal Bike or Row or Ski
TC: 15mins
Scaling Options:
Beginner:
5 rounds
12 Body rows (rings or bar)
8-10 Cal Bike
Intermediate:
5 rounds
12 Assisted CTB or 12 Pull-ups
10-12 Cal Bike
COMP:
5 rounds
12 CTB
12 Cal Bike
Core
B: Metcon (No Measure)
3-5 sets
5/5 Deep Squat Pallof Press
5/5 Bird dog + band row
Scaling Options:
Beginner:
If the deep squat position is not strong due to lack of mobility or strength to maintain the position you have a few opportunities here. You can have the athletes hold a deep squat and assist themselves either with a vertical post of a rig or holding bands. If you feel the athlete’s level of fatigue post workout is too high, you can simply modify the squat hold for a half kneeling position.
Intermediate, COMP:
As written
()
()
Cool down
Foam roller lat roll out
1-1:30 /side
Foam roller prayer stretch
60 seconds