CrossFit Basinview – CrossFit
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