CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

Tabata

– Plank plate jumps

– Plate ground to overhead

Tabata

– Plank Plate Drag

– Burpee to trap-3 raise

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

20sec plate hops

5/5 Farmers press*

10 Piked feet raises**

* https://youtu.be/r5V1FlJGmYg

** https://youtu.be/2kMkNFRbLJQ

Gymnastics

A: Metcon (No Measure)

5 sets

10 Beat swings

20sec Body tighteners

10sec L sit hold

TC: 15mins
Scaling Options:

Beginner:

5 sets

5 Beat swings

20sec Body tighteners

10sec Hand plank

Intermediate

5 sets

5-10 Beat swings

20sec Body tighteners

10sec Tuck sit

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Metcon

B: Metcon (Time)

For time

50-40-30-20-10 DB Lunges @2×50/35lbs

100-80-60-40-20 Double unders

KG: 22/16

Score: Time

TC: 15mins
Scaling Options:

Beginner:

5 rounds

20 DB lunges @light

40 single unders

Intermediate:

For time

50-40-30-20-10 DB Lunges @2×35/25lbs

50-40-30-20-10 Double unders

Extra Accessory

Metcon (No Measure)

3 sets

10 Banded Y

10sec hold at peak contraction

Rest 60 seconds
Goal: Shoulder stability

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