CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

5mins Row or Bike

-Gradually building pace from easy to hard @nose breathing

B. Mobility

Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

Lats or pecs

C. Specific

3 rounds to progress loading in the following:

-Yoke carry

-Farmers Carry

-Sled push


The warm-up is a great time to assess and correct the below POP’s with your athletes in detail.


A: Metcon (Weight)

EMOM 30minutes

A) 50′ Yoke carry @mod

B) 50′ Farmers Carry @mod

C) 50′ Sled push @mod
Scoring: weight on the yoke

Scaling Options:



50′ Yoke carry @light

50′ Farmer Carry @light

50′ Sled push @light

Intermediate & Comp:

As written

A2: Metcon (10 Rounds for reps)

Alternative option:

10 rounds, 30sec rest between efforts

30sec Heavy barbell rack rack hold @mod

30sec Farmer Carry Lunges @moderate

30sec KB goblet squats @24-16KG

Cool down

Easy 400m jog

Forearm stretch