CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3mins Row or Bike @increasing intensity on each min

B. Mobility

World’s Greatest Stretch

10 reps/side

C. Specific

2 sets @empty bar

-5 Clean first pulls

-5 Clean pulls*

-5 tall cleans

-5 tempo cleans

*Keep elbows straight to promote using the legs and avoid early arm bending

Weightlifting

A: Snatch (Build up to a heavy single)

10min CAP

3seconds pause above the knees

NO FAIL!

Scaling Options:

Beginner:

EMOM x 10

3 Hang snatch at light-moderate

Intermediate:

Build to a heavy hang snatch to reinforce the power position and isolate the second pull

COMP:

As written

Metcon

B: CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
KG’s: 43/30

Scoring: Time

TC: 20mins

Scaling Options:

Beginner:

21-15-12-9-6-3

Thruster @light

Bar facing burpees

Intermediate:

21-18-15-12-9-6-3

Thruster @65/55

Bar facing burpees

COMP:

As written

Extra Accessory

Metcon (No Measure)

3 sets

30 sec Weighted Side plank/side

5/5 Banded Dead bug

5/5 Bird dog**Hold every rep for 5-7 seconds

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