CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 rounds
-1min Bike or Row @increasing intensity
-30sec push up to downward dogs
B. Specific
1 set
-10 T band pull apart
-5/side Single arm banded lat pull down
-20sec scap push
Gymnastics
A: Metcon (No Measure)
EMOM 12minutes
1. 4 Push Press @82%
2. 1-2 Strict Chin-up + 4-6 Bar muscle ups
3. Rest
Scaling Options:
Beginner:
EMOM 12
1. 4 Push Press @light
2. 1-2 Strict Body rows + 4-6 Jumping or band assisted pull-ups
3. Rest
Intermediate:
EMOM 12
1. 4 Push Press @82%
2. 1-2 Assisted Strict Chin-up + 4-6 CTB
3. Rest
COMP:
EMOM 12
1. 4 Push Press @82%
2. 1-2 Strict Muscle up + 8-10 Kipping muscle up
3. Rest
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
50 Double-unders
15 TTB
3-5 Wall climbs
Scaling Options:
Beginner:
50 Single unders* Attempting a double every 10 reps
15 OH sit-ups or V-ups
3-5 Wall climbs
Intermediate:
25 Double unders
8-10 TTB or 15 Toes to eye level
1-3 Wall climbs
COMP:
50 Double unders
15 TTB
50′ HS Walk
Extra Accessory
Metcon (No Measure)
Core
Band Rotation
3 x 10/side
Hold 2 seconds at peak contraction for every repetition