CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
Continuous Tabata
*2 intervals per movement
-Bike, Ski, or Row
-Alternating Standing Quad Pulls
– Thoracic-Lumbar Rotation
https://www.youtube.com/watch?v=M0ftGdILi78
-Scap pushes
B. Mobility
Mini band Wall Slide
10 repetitions, slow and controlled
If no mini band, use a foam roller against the wall
C. Specific
3 sets
-3 push-up to downward dog
-5 Ring rows + pause
-7 Scap pulls
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM 10minutes
Odd: 6-8 Strict Pull-ups
Even: 30-45 seconds elbow plank
Scoring: Total reps of strict pull-ups
Scaling Options:
Beginner:
EMOM 10
Odd: 6-8 Body rows (rings or bar)
Even: 20-30 seconds elbow plank
Intermediate:
EMOM 10
Odd: 6-8 Assisted Strict Pull-ups
Even: 30-45 seconds elbow plank
COMP:
Weighted strict Pull-ups
2 x 5 wide grip
2 x 5 Normal Grip
2 x 5 Close grip
Rest 90-120 seconds between sets
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
6 HSPU
12/10 Cal Row/Bike/Ski
24 Double unders
Scoring: Rounds + reps
Scaling Options:
Beginner:
AMRAP 20 minutes
6 Tall Kneeling DB press (2 DBs)
12/10 Cal Row/Bike/Ski
48 Single Unders
Intermediate:
AMRAP 20 minutes
6 Pike HSPU, feet on box
12/10 Cal Row/Bike/Ski
24 Double unders
COMP:
AMRAP 20 minutes
6 HSPU
12 Cal Row
24 Double unders