CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

-30sec Row or Bike @increasing intensity on each min

-30sec air squats

B. Specific

3 sets

-20 alternating Banded lateral side walks

-5/leg single leg glute bridge

-10 Wall Balls

Weightlifting

A: Back Squat (Every 3mins for 15 minutes: 5 reps @82%)

Scaling Options:

Beginner:

Every 3mins for 15 minutes

5 tempo squats @ 3sec down

*Work on range of motion, we want all athletes no matter of skill level to be able to squat a full ROM without losing any tension.

Intermediate & COMP:

As written

Metcon

B: Metcon (4 Rounds for time)

E4MOM for 16minutes

2 rounds

10 Burpees box jump over @24″/20″

20 Alternating DB Snatch @50/35lbs

If you complete the required number of repetition in under 3 minutes, add 2 reps to each movements
Scaling Options:

Beginner:

E4MOM for 16 minutes

2 rounds

6-8 Burpees box jump over @24/20″

15-20 Alternated DB Snatch @light

Intermediate:

E4MOM for 16 minutes

2 rounds

10 Burpees box jump over @24/20″

20 Alternating DB Snatch @35/25lbs

COMP:

As written

Extra Accessory

Metcon (No Measure)

3sets

5/5 scorpions

5/5 iron cross

3sec hold each rep

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