CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
EMOM 4minutes
Odd: Bike/Row/Ski
Even: 1 Burpee every 3,5,7 sec
B. Mobility
PVC dislocates, 60sec
C. Specific
2 sets
-3 Inch worms
-5 Scap pulls
-10 Beat swings
Gymnastics
A: Metcon (No Measure)
Every 2mins for 10mins
8 Strict Pull-ups
10 Barbell OH lunges @95/65 lbs
Scaling Options:
Beginner:
Every 2mins for 10mins
8 Body rows (ring or bar)
10 Alternating barbell OH lunges @light
Intermediate:
Every 2mins for 10mins
8 Assisted strict Pull-ups
10 Alternating barbell OH lunges @75/55lbs
COMP:
4 rounds not for time
10 Strict Pull-ups
50′ HS walk with obstacles
Metcon
B: Metcon (Time)
For time
30 Hang Power Clean @115/75 lbs
30 Burpees box jump over @30″/24’’
10 Ring Muscle-ups
30 Burpees box jump over @30″/24’’
40/30 Cal Row
Time Cap: 18mins
Scaling Options:
Beginner:
For time:
30 Hang Power Clean @light
20-30 Burpees box jump over @low
20 Body Rows + 20 Bench dips
20-30 Burpees box jump over @low
40/30 Cal Row
Intermediate:
For time:
30 Hang Power Clean @95/65lbs
30 Burpees box jump over @24″/20″
20 Box Transition Muscle-ups or 20 pull-ups + 20 ring dips
30 Burpees box jump over @24″/20″
40/30 Cal Row
COMP:
20 Ring Muscle-ups
Rest as written
Extra Accessory
Metcon (No Measure)
Child’s pose with lateral walk outs
2-3 minutes
Nice and slow