CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
2 rounds @increasing intensity on each round
-1 min Row or Bike or Run
-30s Scorpions
-5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
Couch stretch
60sec/side
C. Specific
1 set
-10 empty BB glute bridges
-10 banded hollow lat pull-downs
-10 PVC prone press
Gymnastics
A: Metcon (No Measure)
EMOM 16minutes
Odd:
Ring muscle up + strict ring dips
3-5 + 5-7
Even:
15-20 Straight arm banded lat pull-downs
Scaling Options:
Beginner:
EMOM x 16
Odd:
Assisted pull-up* + Box dips
3-5 + 5-7
Even:
10-15 Straight arm banded lat pull-downs
*Assistance:
-Bands
-Jumping @ tempo (3.0.X.1)
-Body Rows
Intermediate:
EMOM x 16
Odd:
Box transition muscle up + strict ring dips
3-5 + 5-7
Even:
15-20 Straight arm banded lat pull-downs
COMP:
5 sets
1 Strict Chest to Ring
1-3 Strict Muscle-ups
3 Strict ring dips
If possible, weighted @ascending weight
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 16minutes
50 Cal Row
50 Wall Balls @20/14lbs
50 TTB
Scaling Options:
Beginner:
AMRAP 16
30 Cal Row
30 Wall Balls @light
30 V-ups or Straight leg sit-ups
Intermediate:
AMRAP 16
50 Cal Row
50 Wall Balls @20/14lbs
25 TTB or 50 Toes to eye level
COMP:
AMRAP 16
50 Cal Row
50 Wall Balls @30/20lbs
50 GHD-Situps
Cool down
Lower Back Trunk rotations
60-90 seconds
Child’s pose
60-90 seconds