CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3mins Easy Ski/Bike/Row/Run @nose breathing
-at the top of each min, breath hold for 3-5sec and resume with nose breathing.
B. Mobility
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
https://www.youtube.com/watch?v=ShvTpCsgTiw
C. Specific
3 sets @moderate pace
-8 KB swings / Object hip swings
-10/side DB push press
-15 Air Squats
-20 lying flutter kicks
Metcon
A: Metcon (Time)
4 rounds for time
15 TTB
12 Deadlift @115/75lbs
9 Thrusters @115/75lbs
Time cap:12mins
Scaling Options:
Beginner:
4 rounds for time
15 V-ups or Sit-ups
12 Deadlift @light
9 Thrusters @moderate*
*Same weight as the deadlifts
Intermediate:
4 rounds for time
9 TTB or 15 Toes to eye level
12 Deadlift @95/65lbs
9 Thrusters @95/65lbs
COMP:
As written
A2: Metcon (Time)
Team Version
Round for round
8 total rounds, alternating athletes each round:
15 TTB
12 Deadlift @115/75lbs
9 Thrusters @115/75lbs
*While one athlete is working the other is accumulating as many cals on a rower or bike as possible.
Conditioning
B: Metcon (Calories)
Bike/Ski/Row
9 rounds
40sec @mod
20sec @easy
30sec @mod-hard
30sec @easy
20sec @hard
40sec @easy
Rest 3 minutes after round 3 and 6
B2: Metcon (Calories)
Conditioning, Team version
Bike/Ski/Row
18 rounds, you go I go
30seconds @ hard
Cool down
Walk 200m
Lower body crossbody stretch