CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3min Row/Bike/Ski/Run

At the top of each min: 10 Wall balls

B. Mobility

Front rack bent elbow stretch

5 x/side 5sec contract + 5 sec relax

https://youtu.be/-3S0gZ3xL10

C. Specific

2 sets @30-50% of 1RM clean and jerk

3 clean pulls

3 low hang cleans

5 Thrusters

5 Back rack thrusters

Weightlifting

A: Metcon (Weight)

Clean and Jerk complex

Work up to a perceived effort of 9/10 for this complex

1 Clean

1 Front Squat

1 S2OH

1 Back Squat

1 S2OH from behind the neck

Score: Heaviest Barbell load

TC: 15mins
Scaling Options

Beginner:

1 Clean

2 Front Squats

3 Thrusters

*Reinforce the squat without the danger of placing the bar from overhead to behind the neck.

Intermediate:

As Written

COMP:

As written

Metcon

B: Metcon (Time)

For time

15 Thrusters @135/95 lbs

10 Bar Muscle-ups

30 Box Jump over @24/20″

10 Thrusters @155/105 lbs

30 CTB

30 Box Jump over @24/20″

5 Thrusters @185/125 lbs

45 Pull-ups

30 Box Jump over @24/20″

KG:

60/42

70/48

84/56

Score: Time

TC: 15mins
Scaling Options

Beginner:

15 Thrusters @light

10 Challenging Body rows

30 Box Jump over

15 Thrusters @light

30 Assisted pull-ups

30 Box Jump over

15 Thrusters @light

45 Jumping Pull-ups

30 Box Jump over

Intermediate:

15 Thrusters @95/65

10 CTB / Jumping Bar mu

30 Box Jump over 24/20″

10 Thrusters @115/75

30 Pull-ups

30 Box Jump over 24/20″

5 Thrusters @135/95

45 Jumping Pull-ups / Assisted pull-ups

30 Box Jump over 24″/20″

COMP:

For time

15 Thrusters @155/105

15 Bar Muscle-ups

30 Box Jump over 24″/20″

10 Thrusters @185/125

45 CTB

30 Box Jump over 24″/20″

5 Thrusters @225/155

60 TTB

30 Box Jump over 24″/20″

Extra Accessory

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