CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
Amrap 5
30sec Row/Bike/Ski 10 wall balls @ light 5 Beat Swings*
* More advanced athletes can upgrade to pull ups to get shoulders warm for BMU in second section, beginner athletes can progress to ring rows
B. Specific
2 sets
10/10 Banded side walks
7/7 single leg glute bridge
5 jumping back squat @4sec down
Weightlifting
A: Back Squat (E3MOM for 12minutes, 10 Back Squats @60%)
Scaling Options:
Beginner:
E3MOM 12
6 Tempo Back Squats @moderate\ 4.2.X.1
Intermediate:
E3MOM 12
8-10 Back Squats @60%
COMP:
Back Squat
3 x 10 @60-65%
Rest 2-3 minutes between sets
Metcon
B: Metcon (Time)
5 rounds
12 Snatch @95/65lbs
4 Bar Muscle-ups
Rest 1 minute
Score: For Time (-4 minutes)
TC: 15mins
KG: 43/30
Scaling Options:
Beginner:
5 rounds
12 Snatch @Light
4-6 Assisted pull-ups or body rows
Rest 1 minute
Intermediate:
5 rounds
12 Snatch @75/55
4 Banded/Jumping Bar muscle ups or CTB
Rest 1 minute
COMP:
5 rounds
15 Snatch @95/65
6 Bar Muscle-ups
rest 1 minute
Accessory
Metcon (No Measure)
3 rounds not for time
30 Sky touches
12/12 Side plank hip raises