CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 rounds
10/8 cal Row @increasing intensity
10sec hollow position + 5 V-ups
10 Prone pvc press
B.Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Specific
3 sets:
3 hspu
3 ttb
1 tempo power clean @ascending
Before the Gymnastics Conditioning:
3 x one of the following complexes:
Feet assisted, knee bent
Feet assisted, legs straight
Feet elevated
https://www.youtube.com/watch?v=U1SPl7pq1I0
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
6 HSPU
6 TTB
3 Power Cleans @75%
Score: Rounds + Reps
Scaling Options
Beginner:
Amrap 12
6 Piked hspu or seated DB press
6 V-ups / Hanging Knee raises
3 Power Cleans @moderate
Intermediate:
Amrap 12
6 Feet elevated piked HSPU
3-6 TTB or Toes to eye level
3 Power Cleans @75%
COMP:
12 rounds
6 HSPU
6 TTB
3 D-ball over shoulder @150/100lbs
Gymnastics
B: Metcon (AMRAP – Reps)
E4MOM for 16minutes
400m Run or 500m Row
Max Ring Muscle-ups in remaining time
Score: Total reps
Scaling options
Beginner:
E4MOM for 4 sets
400m Run or 500m Row
Max strict pull-ups + Max strict Ring dips
*Scale the above with band assistance on the pull-ups and feet support on the dips
Intermediate:
E4MOM for 4 sets
400m Run or 500m Row
Max Box transition Ring Muscle-ups
COMP:
4 rounds
600m Run
5-10 Ring Muscle-ups
Rest 30 seconds
Cool down
Metcon (No Measure)
Easy 2-3 minute row, bike or walk
Posterior shoulder stretch
1-2 x 30-45 seconds per side