CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3min Row or Bike @increasing intensity on each min
then
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
https://youtu.be/QVvdOWh74_4
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)
Metcon
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!