CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

Amrap 6 minutes

12 In and out squats

10 Squat clean wall balls

8 Banded lateral hops (4per side)

B. Activation

Banded lateral hops:

https://youtu.be/P6kwL0jOsJM

C. Specific

7 RDL

7 RDL muscle clean

7 Front squats

7 good mornings

Weightlifting

A: Metcon (No Measure)

Tall muscle clean

Stretched extension hold + power clean (slingshot effect)

Tempo first pul + stretch extension hold +power clean

Tempo first pul + stretch extension hold +power clean to 90 degrees

Tempo first pull + stretch extension hold +power clean to squat

Tempo power clean

Tempo Squat clean
TC: 10mins

Score: No score

Metcon

B: Metcon (Weight)

Every 4 minutes for 20 minutes

2 rounds

5 Clean

15 Box Jumps 24″/20″

Weights

Men: 135-185-205-225-245lbs

Women 95-125-145-155-165lbs
Last bar should represent approximately 70% of your best Clean.

B2: Metcon (Time)

KG:

Men: 60-84-93-102-110

Women 43-56-66-70-75

Score: Load of best barbell + time of best interval
Scaling Options:

Beginner:

Every 4 minutes for 20 minutes

2 rounds

5 Clean @moderate

15 Box Jumps

Intermediate:

Every 4 minutes for 20 minutes

2 rounds

5 Clean

15 Box Jumps

Weights

Men: 115-135-155-185-205

Women 75-95-105-125-135

Last bar should represent approximately 70% of your best Clean.

COMP:

As written

Extra Accessory

Metcon (No Measure)

Star side plank

EMOM 8minutes

Odd: 20-30 sec right side

Even: 20-30 se left side

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