CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
2 Rounds
Row 45 seconds
10 alternating reps Samson Stretch
Row 45 seconds
10 Spiderman lunges
https://youtu.be/HWRHtje_MpA
B. Mobility
PNF Hamstring stretch
45sec per side
– 5 seconds contraction, pushing against the band with your foot
– 5 seconds stretch, pulling your foot back with the band
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
2 Sets @empty bar
-4 Snatch high pull
-4 Deep Squat Muscle Snatch
-4 Sots Press
-4 Tempo Snatch
-4 Tall Box jumps
Weightlifting
A: Snatch (1 Rep max)
Score: Max weight
TC: 20mins
Scaling Options:
Beginner:
Find technical weight
Perform 4-6 sets of 3
Intermediate & COMP:
As written
Metcon
B: Metcon (AMRAP – Reps)
EMOM 20minutes
Odd: 15/12 Cal Bike/Row/Ski
Even: X HSPU
Score: Total HSPU reps
Scaling Options:
Beginner:
EMOM 20
Odd: 8/6 Cal Bike/Row/Ski
Even: 10 Push-ups or Hand elevated push-ups
Intermediate:
EMOM 20
Odd: 12/9 Cal Bike/Row/Ski
Even: 10-15 Piked box HSPU
COMP:
EMOM 20
Odd: 15/12 Cal Bike
Even: 10 HSPU