CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
2 rounds
60 seconds Row/Bike/Run/Ski @Increasing intensity
6 Step-Ups
6 /6 Single Leg Glute Bridge
30 Seconds Elbow Plank
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
3 rounds @increasing intensity
7-10 Wall balls
10 cal Row
Metcon
A: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
KG: 9/6
Score: Reps
Scaling Options:
Beginner:
Amrap 15
12-19 wall ball @light
12-19 cal row
Intermediate:
Amrap 15
19 wall ball 14/10 lbs
19 cal row
Accessory
B: Metcon (No Measure)
Shoulder stability
3 sets
10/side Iso-dynamic Bench press
10 Tall kneeling Banded angel
Scaling Options:
Beginner:
3 sets
10 Neutral Grip DB bench press
10 Tall kneeling Banded angel
Intermediate:
As written
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Extra Accessory
Metcon (No Measure)
Lower body flush
A. Foam roller sore muscles for 60 seconds/muscle
B. Single leg frog stretch
5 repetitions/side
Hold every for for 1 long breath
C. Wall quad stretch
180 seconds/side
Nose breathing. 4 seconds inhaling, 4 seconds hold and 8 seconds exhaling