CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
B. Mobility
Elevated Banded ankle rocks
10/side @5second hold in compression
https://www.youtube.com/watch?v=ILSbK8RnGdI
C. Specific
3 sets
4 Back squat: ramp up
4-8 Shrimp squat or bulgarian split squat
Weightlifting
A1: Metcon (Weight)
EMOM 12minutes
Min 1: 6 Back Squats@ 60-70%
Min 2: Pistols or Bulgarian split squats
Min 3: Rest
A2: Metcon (AMRAP – Reps)
Score: Barbell load + Total pistol reps
Scaling Options:
Beginner:
EMOM 12
Min 1: 6 Alternating high box step ups*
Min 2: 6 Body weight squats or light Back Squats
Min 3: Rest
*The high box step up should mimic a pistol on each rep, with the higher box it will allow the athlete to stack the hip over the heel in the bottom of their squat.
Intermediate:
EMOM 12
Min 1: 6 Back Squats@ 60-70%
Min 2: Elevated pistols (see video)
Min 3: Rest
COMP:
EMOM 12
Alternate between:
– 8 Back Squat @60-70%
– Max Pistols
– Rest
()
Metcon
B1: Metcon (AMRAP – Rounds and Reps)
10 minutes AMRAP
10 TTB
8 Deadlift @115/75lbs
6 Hang Power Clean @115/75lbs
Rest 2 minutes
then 6 minutes to find a heavy
3 Hang Clean
B2: Metcon (Weight)
KG:52/34
Score:
1. rounds + reps
2. Barbell load
Total time: 18 minutes
Scaling Options:
Beginner:
10 minutes amrap
10 V-ups or Sit-ups
8 Deadlift @Very light
6 Hang Power Clean @Same weight as deadlift
Rest 2 minutes
then EMOM 6
3 Hang Clean @moderate
Intermediate:
10 minutes amrap
10 Toes to eye level
8 Deadlift @95/65 lbs
6 Hang Power Clean @95/65 lbs
Rest 2 minutes
then 6 minutes to find a heavy
3 Hang Clean
COMP:
10 minutes AMRAP
10 TTB
8 Deadlift @115/75 lbs
6 Hang Power Clean @115/75 lbs
then 6 minutes to find a heavy
3 Hang Clean
Extra Accessory
Metcon (Weight)
Zercher Carry
4 x 150’ @as heavy as possible
Rest as needed between sets
This is programmed in order to improve your position in your Squat, Deadlift and all the weightlifting exercises. The load being largely in front of you increases upper back activation AND core activation.