CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
Row 250m
20 Banded good mornings
Row 250m
Single arm press + DB windmill
5+5/side
https://youtu.be/3rtUK_jUv4s
B. Mobility
Half kneeling hip flexor stretch
3 sets of 5 reps w/ 7 sec hold contraction
https://www.youtube.com/watch?v=Hmec1bQBQOE
C. Specific
3 sets
5 Broad jumps
10 band pull aparts
20sec in-and-out plate hops
Metcon
A: Metcon (Time)
Using tabata intervals, complete the following for time:
150 KB swings @24-16kg
150 DB push press @ 1×50/35lbs
150 Alternating DB hang snatch @50/35lbs
150 KB Sumo Deadlift High pulls @24-16kg
KG: 25/15
Score: Total time
TC: 30mins
Scaling Options
Beginner:
100-150 Russian KB swings @light
100-150 DB push press @light
100-150 Alternating DB hang snatch @light
100-150 KB Sumo Deadlift High pulls @light
Intermediate:
150 KB swings @16-10kg
150 DB push press @ 1 x 35/25lbs
150 Alternating DB hang snatch @35/25lbs
150 KB Sumo Deadlift High pulls @16-10kg
Extra Accessory
Metcon (No Measure)
Pistol Squat Gymnastics progression
Advanced:
3-5 x 8/8 Feet elevated pistol squat, pause in the bottom + weighted
Intermediate & Beginner:
3-5 x 8/8 Weighted pistol to box