CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
2 rounds
Row 150m
12 alternating samson stretch lunges
Row 200m
25ft in and out ladder drill
https://youtu.be/l1zDFfVB0mQ
B. Mobility
T-spine extension on wall
6 x 10 sec stretch, breathe heavily while holding the stretch
https://www.youtube.com/watch?v=Lr0jrKKkQ2M
C. Specific
Post chain activation
2 sets
5/5 Single leg broad jump
10 KB swings
12 Cal Bike, row, ski, or 200m Run
Metcon
A1: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
12 Power Clean @115/75lbs
15 Burpee box jump over @24″/20″
20 Cal Bike, Row, Ski Or Run 400m
3min rest then perform A2
KG: 55/35
Score:
1. Total rounds + reps
2. Time
TC: 30mins
A2: Metcon (Time)
For time
36 Power clean @115/75lbs
45 Burpee box jump over @24″/20″
60 Cal Bike, Row, Ski Or Run 1200m
Scaling Options:
Beginner:
Amrap 12
12 Power Clean @light
15 Burpees
12 Cal Bike, Row, Ski Or Run 200m
3min rest
For time
36 Power clean @light
45 Burpees
45 Cal Bike, Row, Ski Or Run 800m
Intermediate:
Amrap 12
12 Power Clean @95/65
10-15 Burpee box jump over @24/20″
15-20 Cal Bike, Row, Ski Or Run 400m
3min rest
For time
36 Power clean @115/75
30-45 Burpee box jump over @24/20″
45-60 Cal Bike, Row, Ski Or Run 1200m
COMP:
AMRAP 12minutes
15 Power Clean @115/75lbs
20 Burpee box jump over 24″/20″
25 GHD Sit-ups
Extra Accessory
Metcon (Time)
In teams of two
100 Calories for time
While one athlete is working on the calories, the other athlete is holding either an elbow plank or a reverse plank