CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
1min Easy Row or Bike
30sec Full squat T-spine rotation
1min Moderate Row or Bike
30sec Air squat
1min Hard Row or Bike
B. Mobility
PNF Hamstring stretch
45sec per side
– 5 seconds contraction, pushing against the band with your foot
– 5 seconds stretch, pulling your foot back with the band
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
1 set
5/leg Single Leg glute bridge + band around the knees
5 Cal fast on bike or rower
5 Prone Y raises*
5 Tall box Jumps
*https://youtu.be/d3EHKNZ0ack
Then, 3 build up sets @ 3 reps x 4.1.X.1
Weightlifting
A: Metcon (Weight)
Work up to a heavy 1 rep pause Back Squat (1 sec at the bottom)
Then,
3 x 3 @85% of max load for the day
TC: 15mins
Scoring: weight of the heavy single
Scaling Options:
Beginner:
5 x 3 reps @4 sec down
*Thinking about full range of motion and position on the way down before adding weight.
Intermediate:
As written
COMP:
Work up to a heavy box back squat for the day
Then
EMOM 6
1 rep @85%
Metcon
B: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Scaling Options:
Beginner:
10 Overhead squats @ Empty bar or light
10 Jumping CTB
Intermediate:
10 Overhead squats 65/45 lbs
10 Chin-over-bar pull-ups
COMP:
As written
Extra Accessory
Quadruped foam roller reach throughs
10 reps/side