CrossFit Basinview – CrossFit

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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

Extra Accessory

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