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
Single arm DB press in squat position
10/10
https://youtu.be/AgJp2gKJUDo
C. Specific
3 sets
-6/6 Bulgarian split squats
-12 Russian KB swings
-100m Machine @RPE 10
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 30mins
2 Alternating DB front rack Lunges 2×50/35lbs
2 Alternating DB Hang split snatch 1×50/35lbs
2 Cal Bike/Row/Ski
Ascending reps 4,6,8 ect…
Continue to add 2 reps to each movement each round until the 30min mark
KG’s: 22.5/15
Scoring: Rounds + reps
Scaling Options:
Beginner:
AMRAP 30mins
2 Alternating DB front rack Lunges 2 x light (or unweighted)
2 Alternating DB Hang split snatch 1 x light
2 Cal Bike/Row/Ski
Ascending reps 4,6,8 ect…
Intermediate:
AMRAP 30mins
2 Alternating DB front rack Lunges 2 x 35/25lbs
2 Alternating DB Hang split snatch 1 x 35/25lbs
2 Cal Bike/Row/Ski
Ascending reps 4,6,8 ect…
Extra Accessory
Metcon (No Measure)
Double KB Pullover
5 x 5
Rest as needed between sets