CrossFit Basinview – CrossFit
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