CrossFit Basinview – CrossFit

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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

Cool down

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