CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
Amrap 5
30sec Row/Bike/Ski
7/7 Single leg RDL
5/5 Seated DB press
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Specific
Rowing Technique
100m Legs only
100m Legs + hips
100m hips + arms
300m Tempo row @4sec recovery phase
Activation
5 sets
12 Banded pull throughs*
30sec Machine @hard
Rest 1min
*https://youtu.be/a8f-c31u2GA
Metcon
A: Metcon (Time)
EMOM 10minutes
Alternate between
– 12/9 Cal Bike/Row/Ski
– 20 KB swings 24/16kg
At the 10min mark
5 rounds for time
12/9 Cal Bike/Row/Ski
20 KB swings 24/16kg
Score: Time of the second part
TC: 20mins
Scaling options:
Beginner:
EMOM x 10
Alternate between
– 8/6 Cal Bike/Row/Ski
– 15-20 russian KB swings @light
At the 10min mark
5 rounds for time
8/6 Cal Bike/Row/Ski
15-20 russian KB swings @light
Intermediate:
EMOM x 10
Alternate between
– 10/8 Cal Bike/Row/Ski
– 15-20 KB swings @24/16kg
At the 10min mark
5 rounds for time
10/8 Cal Bike/Row/Ski
15-20 KB swings @24/16kg
Extra Accessory
Metcon (No Measure)
3 sets
12 Banded T
30 sec L-sit Hold