CrossFit Basinview – CrossFit
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
()
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