CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

1min Row or Bike

30 seconds

round 1: Inch worms

round 2: spiderman stretch

round 3: Reverse plank + march

B. Mobility

Banded wrist rocks

10reps/wrist, hold every stretch for 2-3 seconds

https://www.facebook.com/SquatUniversity/videos/1240319159401488/?v=1240319159401488

C. Specific

1 set

5 Banded wall-slides, slow and controlled

3 wall climb

10 HS hold scap push, facing wall

Then

Strict muscle up progression:

https://youtu.be/U1SPl7pq1I0

Gymnastics

A: Metcon (No Measure)

Strict Ring Muscle practice & Progression

3 sets

Beginner

5-7 False grip ring rows

5-7 Feet supported ring dips

Intermediate

3-5 Russian dips

3-5 Strict CTB

3-5 String Ring dips

Advanced:

1-2 Muscle up negatives, banded

1-3 Strict banded muscle ups.

Comp:

1-3 Strict Mu

1-3 Weighted strict mu
TC: 10mins

Metcon

B: Metcon (Time)

20 rounds for time

2 Ring Muscle-ups

4 HSPU

10 Air Squats
Score: Time

TC: 20mins

B2: Metcon (Time)

Team Version

28 rounds for time

2 Ring Muscle-ups / 4 Strict Chin ups + 4 Ring Dips

4 HSPU

10 Air Squats

After 4 rounds (2 rounds each) perform 8 synchro devil’s press (synchro at the top)
Score: Time

TC: 20mins

Cool down

Metcon (No Measure)

lat stretch on floor

60sec/side

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