CrossFit Basinview – CrossFit

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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

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)


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:


5 x 2 Tempo OH Squat @

*Focus is on getting as deep as possible while maintaining the POPs.


As written


Concentric OH Squat

Work up to a heavy 2 reps


B: Metcon (AMRAP – Reps)

E2MOM for 8 minutes

15 Thrusters @95/65lbs

15 CTB

KG: 42/30

Score: Total reps

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:


E2MOM for 8 minutes

10-15 Thrusters @light

10-15 Body rows


E2MOM for 8 minutes

12-15 Thrusters @65/45

12-15 Pull-ups


As written

Extra Accessory

Metcon (No Measure)

Cool down 1-3 minutes on the machine of your choice.


Quadruped shoulder stretch