CrossFit Basinview – CrossFit
Warm-up (No Measure)
A.General
1min Easy Bike-Row-Ski-Jumping jacks
30sec Banded W-Y’s
1min Mod Bike-Row-Ski-High knees
30sec Alternating straight arm Y raise
1min Hard Bike-Row-Ski-Butt kicks
B. Specific
1 set
-10-15sec Ring support
-5-7 Ring beat swings
-5-7 Ring dips / Supported ring or box dips
-5-7 False grip Chest to Ring
C. Specific (Metcon)
2 sets
-3 Hang power snatch (build up)
-5 pull-ups
-7 cals (build pace)
Gymnastics
A: Metcon (Weight)
EMOM 10minutes
1-2 Weighted Strict Muscle-ups
@As heavy as possible
Modifications
EMOM 8
– 4-6 Box assisted muscle up, low rings
– 4-6 Russian dips
– 4-6 Russian push-ups
– 4-6 Strict pull-ups + 4-6 Ring dips
– 6-12 Alternating Renegade row + push-up
Metcon
B: Metcon (Time)
2 rounds
9 Hang Power Snatch @135/95lbs
15 Pull-ups
21 Cal Bike (or row/ski/run 200m)
15 Pull-ups
9 Hang Power Snatch @135/95lbs
Rest 3 minutes between rounds
Time Cap: 16mins
Cool down
Easy 200m walk or
Quadruped Shoulder stretch
60 seconds/side
You can also do reps by adding a t-spine rotation. Stretch through as much as possible the bring the hand up towards the sky like in the “world’s greatest stretch”