CrossFit Basinview – CrossFit

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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

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