CrossFit Basinview – CrossFit
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
*Coaches:
The warm-up is a great time to assess and correct the below POP’s with your athletes in detail.
Metcon
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:
Beginner:
EMOM 30
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