CrossFit Basinview – CrossFit
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″