CrossFit Basinview – CrossFit
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
Hamstrings
60sec/side
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
https://youtu.be/2kMkNFRbLJQ (@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
https://youtu.be/vq5-vdgJc0I
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.
Metcon
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
Beginner:
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
Intermediate:
Amrap 22mins
10 Deadlift @185/125lbs
20 Box elevated Pistols*Full ROM*
12-20 TTB or Toes to eye level
40 Double unders
COMP:
5 rounds for quality
10 Deadlift @245/165
20 Pistols
20 GHD Sit-ups
A2: Metcon (AMRAP – Rounds and Reps)
TEAM VERSION
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