CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

60sec Row/Bike/Run/Ski @ easy

30sec Banded sidewalks (15sec/side)

60sec Row/Bike/Run/Ski @ Moderate

30sec Pause Air squats

60sec Row/Bike/Run/Ski @ Hard

B. Mobility

Rotating full squat T spine rotations

60sec

https://youtu.be/w4IdAUSHJUU

C. Specific

1 set

6/6 Bulgarian split squats

6 Good mornings

6 hang muscle snatch

6 Front squats

6 push press

Then build to working set of:

3 Hang power cleans

3 Front squats

3 Jerks

Metcon

A: Metcon (Time)

3 rounds for time

750m Row

50 Wall Ball @20/14lbs

KG: 9/6

Score: Time

TC: 22mins
Scaling Options:

Beginner:

3 rounds for time

500m Row

30-50 Wall Ball @Light

Intermediate:

As written

COMP:

3 rounds for time

750m Row

100′ HS walk

50 Wall Ball

Weightlifting

B: Metcon (Weight)

EMOM 10minutes

3 Hang Clean

3 Front Squat

3 Jerk

@60-70%

Score: Barbell load
Scaling Options:

Beginner:

EMOM 10 @Moderate

3 Hang Clean

3 Front Squat

3 Push press

Intermediate:

As written

COMP:

@185/125lbs

Extra Accessory

Metcon (No Measure)

HS walk practice

Choose from one of these drills:

– Shoulder taps, facing wall

– Shoulder taps, feet on box

– Walk around the box

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