CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

1min Easy Row or Bike

30sec

1min Moderate Row or Bike

30sec Full squat T-spine rotation

1min Hard Row or Bike

B. Mobility

Hip 90/90

45sec/side

https://www.youtube.com/watch?v=bGV0J-ESgb4

C. Specific

3 sets

-10/10 Banded lateral side steps

-3 Jumping tempo squats @4sec down

-5 Air squat + box jump*

*Have athletes explode out of the bottom of an air squat into a box jump

Weightlifting

A: Back Squat (4 x 1 @92%)

Time Allotted: 16mins

Scaling Options:

Beginner:

Build up to a heavy single

*Make sure that athletes have full control every inch of the squat. Our first priority is developing range of motion over weight on the bar.

Metcon

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
TC: 12mins

Scaling Options:

Beginner:

For Time

100 Wall balls@light

Intermediate:

As written

COMP:

For time

150 Wall Balls @30/20lbs

Cool down

Easy bike or row 2 minutes

Lower Body Flow

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