CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3min Row or Bike @increasing intensity on each min
B. Mobility
Quadruped lat stretch
60 total seconds, switch at half
https://youtu.be/QVvdOWh74_4
C. Specific
1 set @ empty bar
-7 Jerk dips*
-7 push press
-5 push jerk drops (pause 2sec in reception)
-5 pause split jerk drops (pause 2sec in reception)
-3 Push jerks
-3 Split jerks
*This can be very ineffective for athletes if they don’t have a goal. The goal should be to have as much tension as possible, staying tall against the weight of the bar as we pull down in a very short dip.
Weightlifting
A: Metcon (No Measure)
EMOM 10minutes
1 Push Jerk
1 Split Jerk
@80%+ of 1RM Jerk, accross
Scoring: Weight used
Scaling Options:
Beginner:
EMOM 10
3-5 Pause Push press @moderate
Intermediate:
EMOM 10
2 Jerks @80%
Athlete can choose the style
COMP:
EMOM 6
1 Jerk @90%+
Metcon
B: Metcon (4 Rounds for reps)
2 rounds
AMRAP 2 minutes
15 Cal Bike/Row/Ski
Max Double DB Hang Snatch @50/35lbs
Rest 2 minutes
AMRAP 2 minutes
15 Double DB Hang Snatch @50/35lbs
Max Cal Bike/Row/Ski
Rest 2 minutes
KG’s: 24/16
Scoring: 4 scores
2x Total snatch reps
2x Total machine reps
Scaling Options:
Beginner:
2 rounds
Amrap 2 minutes
10-15 Cal Bike/Row/Ski
Max Alternating single DB Hang Snatch @light
Rest 2 minutes
Amrap 2 minutes
10-12 Alternating single DB Hang Snatch @light
Max Cal Bike/Row/Ski
Rest 2 minutes
Intermediate:
2 rounds
Amrap 2 minutes
12-15 Cal Bike/Row/Ski
Max Double DB Hang Snatch @35/25lbs
Rest 2 minutes
Amrap 2 minutes
12-15 Double DB Hang Snatch @35/25lbs
Max Cal Bike/Row/Ski
Rest 2 minutes
COMP:
As written
Extra Accessory
Copenhagen plank (Half of the foot)
3 x 30-45sec