CrossFit Basinview – CrossFit

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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!