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
Split stance Banded T spine rotation
10/10
https://www.youtube.com/watch?v=SuqhXjFdU-Q
C. Specific
3 sets
-5 Russian KB/DB swings
-5 push-ups
-5 air squats
Metcon
A1: Metcon (AMRAP – Rounds and Reps)
AMRAP 15mins
20 Alternating DB Snatch 50/35lbs
500m Row or 1,000m Bike
5mins rest then A2
Scaling Options:
Beginner:
Amrap 15mins
10/side Hang DB Snatch @Light
500m Bike/250m Ski/Row/Run 200m
5mins rest
Amrap 10mins
10/side DB hang clean and jerks @Light
500m Bike/250m Ski/Row/Run 200m
Intermediate:
As written
A2: Metcon (AMRAP – Rounds and Reps)
AMRAP 10mins
10/side DB hang clean and jerks 50/35lbs
250m Row or 500m Bike
KG: 23/16
Scoring: 2 scores
1. Total rounds and reps in the first amrap
2. total rounds and reps in the second amrap
Extra Accessory
Metcon (No Measure)
3 sets
12 Stationary Death march
Rest 30 sec
60 sec Weighted Wall sit
Rest 30 sec