CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
2mins Easy Row or Bike @nose breathing
B. Mobility
90/90 hip stretch
60sec per side
C. Specific
3 sets on machine of choice
20sec full stroke @hard
20sec Arms only @easy
20sec 100m Legs only @moderate
Conditioning
A: Metcon (Calories)
Ramp test
Machine of your choice
How far can you go?
1 minute @800 Cal/h
1 minute @900 Cal/h
1 minute @1000 Cal/h
1 minute @1100 Cal/h
1 minute @1200 Cal/h
etc. until you cannot hold the speed for the entire minute
Rest 4mins, then
6 x 2 minutes @last completed pace -100 Cal/h
Rest 2min
Example, if you completed the minute @1000 Cal/h and died at 1100, you have to complete the 2 minutes @900
Scoring: Final Cal/h pace achieved
Scaling Options:
Beginner:
30min row
Every 2mins complete 6 burpees over the erg
Score: max distance
Intermediate:
As written
Cool down
RDL airplanes
3 x 10/side