CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3mins Row or Bike @increasing intensity on each min
B. Specific
2 sets @empty bar
-5 Clean first pulls
-5 Clean pulls*
-5 tall cleans
-5 tempo cleans
*Keep elbows straight to promote using the legs and avoid early arm bending
Weightlifting
A: Clean (4sets of ascending weight, descending reps)
Clean Mountain
4 sets of
5 Cleans @60%
3 Cleans @70%
1 Clean @ 80%
Rest 1min between sets
TC: 12mins
Scoring: Load of the 80% barbell
Scaling Options:
Beginner:
4 x 5 Cleans @Ascending
No TNG, work on acceleration of the barbell in the second pull
Rest 1min between sets
Intermediate:
4 sets, each for time:
5 cleans @RPE 6
3 Cleans @RPE 7
1 Clean @RPE 8
Rest 1min between sets
COMP:
Clean mountain
2 sets, each for time
1 @60%
1 @65%
1 @70%
1 @75%
1 @80%
1 @75%
1 @70%
1 @65%
Rest 3 minutes between sets
Metcon
B: Metcon (4 Rounds for time)
Every 4mins for 16mins
2 rounds
8 Front Squats @155/105lbs
10 TTB
8 Burpees facing bar
KG: 70/50kg
Scoring: Each round for time
Scaling Options:
Beginner:
Every 5mins for 20mins
2 rounds
8 Front Squats @moderate but unbroken
10 V-ups or Sit-ups
4-6 Burpees facing bar
Intermediate:
Every 5mins for 20mins
2 rounds
8 Front Squats @135/95lbs
10 Toes to eye level or Weighted V-ups
6-8 Burpees facing bar
COMP:
4 x 2 rounds
8 Front Squat
10 TTB
8 Burpees facing bar
Rest 1:1
Weights:
Men 115-155-185-205lbs
Women 75-105-125-145lbs
Cool down
Walk 200m
then
30-45 seconds pretzel stretch/side