CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3min Row or Bike @increasing intensity on each min


ladder drills (simple)

3 x Icky Shuffle

3 x In and outs

If you do not have a ladder practice skips!

3x A skip

3x B skip

3x C Skip

B. Mobility

Quadruped lat stretch

60 total seconds, switch at half

C. Specific

3-5 reps on each movement:

– Sumo Deadlift High-Pull (75/55 lb)

– Thrusters (75/55 lb)

– Push Presses (75/55 lb)

– Power Cleans (75/55 lb)

– Power Snatches (75/55 lb)

– Kettlebell Swings (53/35 lb)

– Pull-Ups

– Knees-to-Elbows

– Box Jumps (24/20 in)

– Double-Unders

– Burpees

– Overhead Lunges (45/25 lb Plate)


A: Metcon (Time)

12 days of christmas

For Time, adding one movement per round:

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Lunges (45/25 lb Plate)
TC: 35mins

KG: 34/25

Plate- 20/11

Score: Time

Extra Accessory

Metcon (Calories)

Christmas Conditioning Challenge!

Assault bike or Row

Split the class in 2 groups and perform a 5 calorie “wave’ Amrap for 5 minutes

Each team member performs 5 calories and once they’re done, the member next to them can start. Make this fun by setting the teams up facing each other.

The team with the most “waves” wins! You chose the winners prize or the losers penalty!