CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
Row or Run 2mins @increasing intensity
2 rounds
5/side lying clam shell
12 in and out squats
10 alternating cossack squats
B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds
https://www.youtube.com/watch?v=ILSbK8RnGdI
C. Specific
Pistol Progressions
3-5 Close stance Air squat
3-5/side High box step ups
3-5/side Touchdown squats
https://youtu.be/vq5-vdgJc0I
3-5/side Elevated box pistol
3-5/side Heel raised pistol
3-5/side pistols or weighted pistols*
*Weighted pistols, as a counter weight, may be easier for athletes with balance issues.
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM 12minutes
Odd: 20 KB swings @24/16kg
Even: 10-20 Pistols
Score: Total pistol reps completed
Scaling options
Beginner:
EMOM 12
Odd: 20 KB swings @light
Even: 20 Air squats* or Alternating High box step ups
*If the athlete shows solid form they can do these close stances for more instability.
Intermediate:
EMOM 12
Odd: 20 KB swings @24-16kg
Even: 10 Heel elevated pistols or 10/10 Box elevated pistols
COMP:
EMOM 12
Odd:40′ Sled Drag @ moderate
Even: 20 Pistols
Metcon
B: Metcon (AMRAP – Rounds and Reps)
2 rounds
AMRAP 4minutes
30 Double Unders
2-4-6-8 etc alternating DB hang clean and jerk @1x 50-35lbs
Rest 60 seconds
400m Row or Run
Rest 30 seconds
KG: 22/16
Score:
1. Total rounds + reps
2. Time of best Row or Run
TC: 16mins
Scaling Options
Beginner:
2 rounds
Amrap 4
30 Single Unders
2-4-6-8 etc alternating DB hang clean and jerk @ light
Rest 60 seconds
250m- 400m Row or Run
Rest 30 seconds
Intermediate:
2 rounds
Amrap 4
15-30 Double Unders
2-4-6-8 etc alternating DB hang clean and jerk @ 35-25lbs
Rest 60 seconds
400m Row or Run
Rest 30 seconds
COMP:
2 rounds
Amrap 4
3 Bar Muscle-ups
6 Burpees to target @6”
Rest 60
Bike 1000m
Rest 30
B2: Metcon (2 Rounds for time)
Times of the two row or runs.
Extra Accessory
Metcon (No Measure)
2-4 sets
10 Banded Pike pull hold on rower
20 Glute Bridge Banded march