CrossFit Basinview – CrossFit

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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

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