CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3mins Row or bike @ Easy Ski/Bike/Row/Run @nose breathing
-at the top of each min, breath hold for 3-5sec and resume with nose breathing.
B. Specific
-30sec in-and-out plate hops
-10 alternating jumping lunges
-5/5 KB turkish sit-up
-10 Russian KB swings
C. Drills & progressions
Push/Pull Ring MU up progression
2 sets:
1. Beginner
-5-8 False grip Ring rows
-5-8 Pause ring dips/Hand release push-ups
2. Intermediate
-1-3 False grip Chest to ring pull-ups + 3-5 Hip to rings
-3-5 strict Ring dips/Bench dips
3. Advanced
-1-3 Box assisted ring mu
-1-3 Mu with a towel between the toes to promote hollow body tension.
Athletes can work through two sets of the above progression beginning with something comfortable and advancing to something challenging but doable for the second set.
Metcon
A: Metcon (Time)
5 rounds
40 Double-unders
16 Double KB Front rack Lunges @2×24/26kg
Into
5 rounds
6 Burpee ring muscle ups
30 Kettlebell swings @24/16kg
TC: 22mins
Scaling Options:
Beginner:
5 rounds
40 Single unders, attempting a double under every 10 reps
16 Double DB front rack lunges
Into
5 rounds
6 Burpees + 6 ring rows + 6 box dips
30 Russian Kettlebell swings @light
Intermediate:
5 rounds
20-30 Double unders
16 Double KB Front rack Lunges @2×24/26kg
Into
5 rounds
6 Burpees + 6 Transition ring mu or 6 pull + 6 push
30 Kettlebell swings or russian kb swings @24/16kg
COMP:
For time
8-6-4-2 Burpee Ring Muscle-ups
80-60-40-20 Double-unders
A2: Metcon (Time)
Team Version
You go, i go
5 rounds
80 Double unders
32 Double KB Front rack Lunges @2×24/26kg
12 Burpee ring muscle ups
60 Kettlebell swings @24/16kg
Extra Accessory
Metcon (Time)
Team wave off
5 rounds
2 burpees each athlete
Each athlete must perform 2 burpees as fast as possible. Like a wave athlete must wait for their partner on their side to do their reps to simulate the wave. Time is called when the last athlete performed his fifth set of 2 burpees.