CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
2 rounds @increasing intensity on each round
2 minutes Row or Bike
5 Inch worms
5/5 Dead bug (Hold every rep for 3 seconds)
B. Specific
3 sets
-5 scap pulls
-5 prone angels
-10 full squat T spine rotations
Metcon
A: Metcon (No Measure)
EMOM 30mins
8 KB Swings 70/53lbs
10 push-ups
8 Pistols
KG: 32/24Kg
Scoring: total reps
Scaling Options:
Beginner:
EMOM 30mins
8 Russian KB swings @moderate
6-10 Hand elevated push-ups
8-12 Air squats*
*Athletes who are comfortable enough with the air squat can choose a closer stance squat as long as the bodyweight stays balanced about the foot. A closer stance will help add instability, good training towards achieving pistols.
Intermediate:
EMOM 30mins
8 KB swings 24/16Kg
6-10 push-ups
12 Box elevated Pistols or alternating high box step ups
Core
Metcon (No Measure)
3 sets
3/3 Dead bug Pullovers
20 Standing Banded T