CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3mins Row or Bike @increasing intensity on each min

B. Specific

2 rounds @light weight

-5 Strict Press in Split stance

-5/side Single leg Bent over Row

-5 Muscle cleans

-5 Front Squat Tempo: 3-0-X-0

Weightlifting

A: Metcon (Weight)

Power Clean + Front Squat + Jerk

2+2+1 @75%

2+2+1 @80%

1+2+1 @85%

3 x (1+1+1) @90%

Time allotted 20mins
Score is weight on last set.

Scaling Options:

Beginner:

Power Clean + Front Squat + Jerk

6 x 2+2+1 @challenging weight

Intermediate & COMP:

As written

Metcon

B: Metcon (Time)

Every 4minutes for 16mins

2 rounds

10 Cal Row or Bike or Ski

20 DB Front rack squats @2×50/35lbs
Score is slowest interval.

Scaling Options:

Beginner:

Every 4 minutes for 16mins

2 rounds

6-8 Cal Row or Bike or Ski

12-20 DB Front rack squats @2xlight

Intermediate:

Every 4 minutes for 16mins

2 rounds

10 Cal Row or Bike or Ski

20 DB Front rack squats @2×35/20lbs

COMP:

Every 4 minutes for 16-24 minutes

2 rounds

10 Cal Bike

50′ Sled Push @mod, walking

Cool down

Easy 2 minutes on machine from workout

then

Pretzel Stretch

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