CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3mins Row or bike @ Easy Ski/Bike/Row/Run @nose breathing
-at the top of each min, breath hold for 3-5sec and resume with nose breathing.
B. Specific
3 sets
-5 Good mornings
-10 Alternating curtsy lunges
-30sec In and out plate hops
Metcon
A1: Metcon (Time)
3 rounds
9 Deadlift @275/185lbs
18 Box jump overs 24/20″
Then
150 Air squats
Then
3 rounds
9 Deadlift @275/185
18 Box jump overs 24/20″
Then
150 Air squats
KG’s: 125/84
Score: Time
TC: 40mins
Scaling Options:
Beginner:
3 rounds
9 Deadlift @moderate
18 Box jump overs or step overs @moderate
100 Air squats
3 rounds
9 Deadlift @moderate
18 Box jump overs @moderate
100 Air squats
Intermediate:
3 rounds
9 Deadlift @225/155
18 Box jump overs 24/20″
100-150 Air squats
3 rounds
9 Deadlift @225/155
18 Box jump overs 24/20″
100-150 Air squats
COMP:
5 rounds for time
3 Deadlift @385/295lbs
9 Bar Facing Burpees
A2: Metcon (Calories)
Team Version
You go, i go
One person working at a time
AMRAP 40mins
12 rounds of:
9 Deadlift @275/185lbs
18 Box jump overs 24/20″
Then, with whatever time is left within the 40mins athletes will trade off on the machine completing the following:
As many Cals as possible in the remaining time
KG’s: 125/84
Score: Machine Cals
Extra Accessory
Metcon (Calories)
Team Max Calorie
Separate the class in 2 teams and have them perform a max calorie challenge.
If they performed the team workout, max burpees instead of calories or use a different machine!
It can be each person for 1 minute or if possible, Have the entire team perform a max calorie on their own machine for a full minute and add up the calories to declare a winner. You chose the winner’s prize or the loser’s challenge!