CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 rounds
-1min Bike or Row @increasing intensity
-30sec push up to downward dogs
B. Mobility
PVC Prone Press
10 repetition, slow and controlled
https://www.youtube.com/watch?v=h5WwBjG9Kzs
C. Specific
2 sets
5 DB 1 & 1/4 strict press
7-10 plank up downs (elbows to hands)
30sec in and out plate hops
Metcon
A: Metcon (2 Rounds for reps)
AMRAP 7 minutes
5 Strict HSPU
10 Box Jumps 30/24″
Rest 2minutes
AMRAP 7 minutes
7 HSPU
15 Box jumps 24/20″
Scoring: 2 separate AMRAP scores
Scaling Options:
Beginner:
Amrap 7 minutes
5 DB seated strict press
10 Box Jumps @low
Rest 2
Amrap 7 minutes
7 DB push press
15 Box jumps @moderate
Intermediate:
Amrap 7 minutes
5 HSPU or feet elevated piked hspu
10 Box Jumps 24/20″
Rest 2
Amrap 7 minutes
7 HSPU or feet elevated piked hspu
15 Box jumps 24/20″
COMP:
Amrap 7 with vest
3 Strict HSPU
10 Air Squats
Rest 2
Amrap 7 bodyweight
5 Strict HSPU
10 Box Jump
Metcon
B: Metcon (Time)
Challenge of the month
1000m Row For time
We will retest it in the holidays
TC: 7mins
Scaling Options:
Beginner & Intermediate:
As written
COMP:
For time
1K Cal Row
1K Run
Extra Accessory
3 sets
10 Deep Squat pallof press/side