CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
EMOM 4
Odd: Bike/Row/Ski
Even: 1 Burpee every 3,5,7 sec
B. Mobility
Mini band Wall Slide
10 repetitions, slow and controlled
C. Specific
2 sets
-10 Standing vertical banded rows*
-5 Snatch btn press
-6 Seated Wall Balls @as high as possible
-30 Single unders
*https://youtu.be/q9umXsV2LOA
Weightlifting
A: Metcon (No Measure)
EMOM 10minutes
Odd: 4-8 Strict Chin-ups
Even: 6 Power Snatch @135/95lbs
Scaling Options:
Beginner:
EMOM 10minutes
Odd: 4-8 Body rows
Even: 6 Power Snatch @moderate
Intermediate:
EMOM 10minutes
Odd: 4-8 Assisted strict pull-ups
Even: 6 Power Snatch @115/75lbs
COMP:
EMOM 10minutes
Odd: 4-8 Bar Muscle-ups
Even: 6 Power Snatch @135/95lbs
Metcon
B: Metcon (Time)
For Time
3 rounds
50 Double-unders
10 Strict HSPU
right into
3 rounds
20 DB Step up overs
10/10 Single arm DB push press
@1×50/35lbs & 24/20″
TC: 15mins
Scaling Options:
Beginner:
3 rounds
50 Single-unders *attempting a double under every 10 reps
10 push-ups or hand elevated push-ups
right into
3 rounds
16 Step up overs @ light DB or unweighted
10/10 Single arm DB push press
Intermediate:
3 rounds
25 Double-unders
10 HSPU
right into
3 rounds
20 DB Step up and overs
10/10 Single arm DB push press
@1×35/20lbs & 24/20″
COMP:
3 rounds
50 Double-unders
10 Strict HSPU
right into
3 rounds
20 DB Step ups
50′ HS walk (25’/25′)
Extra Accessory
Metcon (No Measure)
3 sets
12 Band face pulls
30-60 second hollow body hold on pull up bar