CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
EMOM x 9
1. 60sec Bike or Row @ nose breathing
2. 30sec Banded good mornings
3. 30sec low box jumps
B. Specific
3 sets
-10 Good Mornings
-6/6 Bulgarian split squats
-30sec Double unders
Weightlifting
A: Deadlift (5 x 4 @75-80%)
Control every eccentric phase in 3 seconds
TC: 15mins
Scoring: Weight used
Scaling Options:
Beginner:
Deadstop Deadlift
5 x 4 @moderate
Control every eccentric phase in 3 seconds coming to a deadstop (no touch and go, reset the tension in the bottom)
Intermediate:
As written
COMP:
5 rounds for time
4 Deadlift @345/245
7 Strict Pull-ups
10 Bar facing Burpees
Metcon
B: Metcon (2 Rounds for time)
Every 5 minutes for 15 minutes
100 Double unders
30 TTB
15 Power Clean @135/95lbs
KG’s: 60/43
Scoring: 2 scores
1. Best round time
2. Worst round time
*The goal is to have the least amount of difference between the two
Scaling Options
Beginner:
Every 5 minutes for 15 minutes
100 Single unders attempting a double under every 20reps
30 Frog Sit-ups or double DB crunch
15 Power Clean @light
Intermediate:
Every 5 minutes for 15 minutes
50-100 Double unders
15-30 TTB or Toes to eye level
15 Power Clean @115/75lbs
COMP:
Every 5 minutes for 15 minutes
100 Double unders
30 GHD Sit-ups
15 D-ball Step-up over (Hugging) @100/80
B2: Metcon (Time)
Team Version
You go, i go
Partition the work however you wish
For time
400 Double-unders
120 TTB
60 Power cleans 135/95lbs
Cool down
Open book stretch
take the time you need