CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

Amrap 6 minutes

10 heavy russian kb swings

12 In and out squats

10 Alternating single leg single arm V-ups

20 low box runners

B. Mobility

Soft tissue massaging (foam roller or LaCross )ball



C. Specific

TTB progression

(go through the entire progression)

-10 pike ups*

-3-5 beat swings

-3-5 Beat swing + knee raise

-3-5 beat swing + toes to eyes

-3-5 TTB (@1:15)

Pistol Progression

*Have athletes choose two movements, one moderate skill and one challenging skill completing 2-3 sets alternating between each movement.

3-5 Close stance Air squat

3-5/side High box step ups

3-5/side Touchdown squats

3-5/side Elevated box pistol

3-5/side Heel raised pistol

3-5/side pistols or weighted pistols*

*Weighted pistols, as a counter weight, may be easier for athletes with balance issues.


A1: Metcon (AMRAP – Rounds and Reps)

AMRAP 22mins

10 Deadlift @225/155lbs

20 Pistols

20 TTB

80 Double-unders

KG: 102/70

Score: Rounds + reps
Scaling Options


Amrap 22mins

10 Deadlift @moderate

20 High box step ups

20 Sit-ups or V-ups

80 Single unders* attempting a double under every rep


Amrap 22mins

10 Deadlift @185/125lbs

20 Box elevated Pistols*Full ROM*

12-20 TTB or Toes to eye level

40 Double unders


5 rounds for quality

10 Deadlift @245/165

20 Pistols

20 GHD Sit-ups

A2: Metcon (AMRAP – Rounds and Reps)


AMRAP 22mins

30 Deadlift @225/155lbs

60 Pistols

60 TTB

200 Double unders

You go, I go. While one partner is working the other partner is:

Deadlift -> Holding the top position of the deadlift @225/155lbs

Pistols-> Holding the bottom of the squat

TTB-> Hanging from the pull-up bar

Double under -> holding an elbow plank

Extra Accessory

Metcon (No Measure)

3 sets

12 DB Bench Press

30 Banded Triceps extension