CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

2 rounds

1 min Row or Bike

30s Wall Balls

30s/side Couch stretch

A. General at home

2 rounds 1 min jump rope or jumping jack

30s Object or DB thrusters

30s/side Couch stretch

B. Specific

3 sets

-10/side banded side walk/lying clam shells

-10 Alternating curtsy lunges

-3-5 tempo squats @ increasing load every round


A: Back Squat (Heavy 2rep for the day)


Every 2mins for 12mins

5 Loaded tempo squats @

10 Speed air squats

Athlete: Goal is time on tension then fast reps with no weight. This can also work without load at all.

Load options:

DB’s, KB’s, Object


B: Metcon (Time)

At 0:00


Burpees over bar


At 7:00


Burpee box jump over 24″/20″

Thrusters 135/95lbs

Time Cap: 15 minutes


Metcon (No Measure)

Cool down

Easy 200m walk

Adductor rock back

1 x 10-15 per side
Adductor rock back: