CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 rounds
10/8 cal Row/Bike/Ski or 200m Run @Easy
50′ Walking Lunges + twist
10 Single Leg DB RDL
B. Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
https://youtu.be/9LJDGUulS_8?t=410
C. Specific
2 sets
6 alternating DB hang clean and jerk
2-3 DB facing burpees
6 OH DB lunges
2-3 DB facing burpees
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
12 Alternated DB hang Clean and Jerk @ 1×50/35lbs
6 DB facing Burpees
12 OH DB Lunges@ 1×50/35lbs
6 DB facing Burpees
KG: 22/16
Score: rounds + reps
Scaling options:
Beginner:
12 Alternated DB hang Clean and Jerk @ light
3-6 Burpees
12 Front rack DB Lunges@ light
3-6 Burpees
Intermediate:
12 Alternated DB hang Clean and Jerk @ 1×35/25lbs
6 DB facing Burpees
12 OH DB Lunges@ 1×35/25lbs
6 DB facing Burpees
COMP:
Amrap 20
12 Alternated DB hang Clean and Jerk @ 1×50/35
6 DB facing Burpees
50′ OH DB walking Lunges (2 x 25′)
6 DB facing Burpees
Movement Conditioning
B: Metcon (AMRAP – Reps)
Every 90sec for 9mins
8-12 CTB
10-15 Hollow rocks
Score: Total CTB reps
Scaling options:
Beginner:
Every 90sec for 9mins
8-12 Body rows
20-30sec Lying tuck hold
Intermediate:
Every 90sec for 9mins
8-12 Pull-ups
20-30sec Hollow hold
COMP:
3 rounds
10 Ring Muscle-ups
400m Recovery run
Extra Accessory
Metcon (No Measure)
Tabata (8x 20sec on/10sec off)
Star Plank
Switch sides every interval