CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Air squats
60sec Row/Bike/Run/Ski @ Moderate
30sec Banded W-Y pulls
60sec Row/Bike/Run/Ski @ Hard
B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds
https://www.youtube.com/watch?v=ILSbK8RnGdI
C. Specific
2 sets
10/10 banded side steps
5/5/ single leg glute bridge
5 Front rack elbow rotations
10 Pause front squat
Weightlifting
A1: Metcon (Weight)
For time
30 Front Squat @70%
Score: Load & Time
TC: 6mins
Scaling options
Beginner:
EMOM x 5
6 Front Squats @Asecending
*This is a good day for newer athletes to gain experience with increased loads.
INT & COMP:
As written
A2: Metcon (Time)
Time to complete 30 reps
Metcon
B: Metcon (Time)
For time
21-18-15-12-9-6 CTB
100-80-60-40-20-10 Double-unders
Score: Time
TC: 15mins
Scaling Options:
Beginner:
21-18-15-12-9-6 Body rows
100-80-60-40-20-10 Single unders*
*Attempt a double under every 20 reps
Intermediate
21-18-15-12-9-6 Pull-ups or Assisted CTB
50-40-30-20-10-5 Double unders
COMP:
As written
Extra Accessory
Metcon (No Measure)
HS Kick up practice
Take 4-10 minutes to practice kicking up to a handstand. Power Monkey Fitness has a great video explaining progressions for kicking up to a handstand without a wall. Check it out, choose your version and practice!