CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

Row 2mins

2 rounds

10/side lying clam shell

10 alternating Cossack squats

https://youtu.be/LM4eV8Aj0Ko

B. Mobility

Goblet squat hold + shift

3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set

https://www.youtube.com/watch?v=ShvTpCsgTiw

C. Specific

6 tempo back squats @30-50% (4.1.X.1)

40sec easy row

6 tempo back squats @ 60% (3sec down)

40sec easy row

Weightlifting

A: Metcon (Weight)

EMOM 12minutes

Odd: 40sec easy Row

Even: 6 Back squat @70%

Score: Barbell load
Scaling Options:

Beginner:

EMOM 12

Odd: 40 sec easy Row

Even: 3 Back squat @moderate

Intermediate

As written

COMP:

EMOM 12minutes

Odd: 40sec easy ski

Even: 6 Clean @225/155lbs or 70%

Metcon

B: Metcon (Time)

For time

1-2-3-4-5-6-7-8-9-10

Burpees

DB Clean and Jerk @1×50/35lbs

Rest 1minute

10-9-8-7-6-5-4-3-2-1

Burpees

DB Front Squat @2×50/35lbs

KG: 25/15

Score: Total time, including rest

TC: 18mins
Scaling Options:

Beginner:

For time

10 rounds

4 Burpees

4 DB Clean and Jerk @1 x light

10 rounds

4 Burpees

4 DB Front Squat @2 x light

Intermediate:

For time

1-2-3-4-5-6-7-8-9-10

Burpees

DB Clean and Jerk @1×35/25

10-9-8-7-6-5-4-3-2-1

Burpees

DB Front Squat @2×35/25

COMP:

For time

1-10

Burpees

DB Clean and Jerk @2×50/35lbs

100’ HS walk

10-1

Burpees

DB Front Squats @2×50/35lbs

Cool down

Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.