CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 rounds
– 1 Min Jump rope
5 Inchworm push up + downward dog
B. Mobility
60sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
C. Specific
1 set
-5/side Banded Y raise
-10 Kettlebell swings
-5 Box jumps @low
Then, Every 30sec x 3:
5 Cal Row or Bike Sprint
Plyometrics
A: Metcon (Distance)
A. 7 minutes to work up to a max height box jump
B. 1 minute to reduce the height to roughly 90% of max jump
C. Every 30 seconds for 4 minutes:
3 High box jumps (No rebound)
Total time: 12 minutes
Score: Max box jump height
Scaling Options:
Beginner:
EMOM 12mins
3-5 Moderate height box jumps (no rebound)
*Work on force through the floor and sticking the landing
Intermediate:
As written
COMP:
Seated Box Jumps
6 x 3 @as high as possible
Metcon
B: Metcon (Time)
21-15-9-6-3
Burpees to target
Pull-ups
TC: 15mins
Score: Time
Scaling Options:
Beginner:
21-15-9-6-3
Burpees
Body rows
Intermediate:
21-15-9-6-3
Burpees to target
Assisted pull-ups
COMP:
21-15-9-6-3
Cal Ski
Bar facing Burpees
Extra Accessory
Metcon (No Measure)
Floor facing angels
3 x 60 seconds
Rest 60 seconds between sets
Do this section weighted if possible, 2.5’s or 5’s should be perfect.