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
-5 btn press
-30sec Double unders
Metcon
A1: Metcon (Time)
5 rounds
5 Deadlift @275/185lbs
10 HSPU
20 Box Jumps 24″/20″
Rest 3mins
5 rounds
20 KB Swings 53/35lbs
15 Push-ups
TC: 25mins
Scaling Options:
Beginner:
5 rounds
5 Deadlift @moderate
10 DB push press @moderate
20 Box Jumps @low
Rest 3mins
5 rounds
20 KB Swings @light
15 Hand elevated Push-ups
Intermediate:
5 rounds
5 Deadlift @225/155
10 Piked HSPU
20 Box Jumps 24/20
Rest 3mins
5 rounds
20 KB Swings 24-16Kg
10-15 Push-ups
COMP:
5 rounds
5 Deadlift @315/225
10 Strict HSPU
20 Box Jumps
A2: Metcon (Time)
Team Version
10 rounds for time
1 partner at a time, switch after each round.
5 Deadlift @275/185lbs
10 HSPU
20 Box Jumps 24″/20″
*In order for your reps to count, the ‘non-working’ partner must be holding a plank. Anytime the plank is not being held, reps cannot be completed.
Extra Accessory
McKenzie Press ups
15 reps
Hold the top of every 5th rep for 10 seconds.
Do this nice and slow.