CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 sets
30sec row or bike
30sec Air squat
30sec high box step ups
B. Mobility
B1. Soft Tissue Mobilization Foam roll/Lax ball
Lats, traps, hip flexors
spend 30sec/body part/side (3mins total)
B2. Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Specific
3 sets
-5/5 Banded Y pulls
-7 Tall kneeling Banded Angels
-10 Prone W to Y’s
-3 Tempo OH Squat
@ 30-50% or 50-70% of Snatch (4.2.X.1)
Weightlifting
A: Metcon (Weight)
Paused OH Squat
Work up to a heavy 2 reps
Pausing for 2 sec in the bottom of each rep.
Score: Barbell Load
TC: 10mins
Scaling Options:
Beginner:
5 x 2 Tempo OH Squat @4.2.1.1
*Focus is on getting as deep as possible while maintaining the POPs.
Intermediate:
As written
COMP:
Concentric OH Squat
Work up to a heavy 2 reps
Metcon
B: Metcon (AMRAP – Reps)
E2MOM for 8 minutes
15 Thrusters @95/65lbs
15 CTB
KG: 42/30
Score: Total reps
Notes:
CTB volume: 60 reps
Do not rush anything here, we are slowly increasing volume. Focus on quality. Intensity will be higher in the following weeks
Scaling Options:
Beginner:
E2MOM for 8 minutes
10-15 Thrusters @light
10-15 Body rows
Intermediate:
E2MOM for 8 minutes
12-15 Thrusters @65/45
12-15 Pull-ups
COMP:
As written
Extra Accessory
Metcon (No Measure)
Cool down 1-3 minutes on the machine of your choice.
Then
Quadruped shoulder stretch