CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
2 rounds @increasing intensity on each round
2 minutes Row or Bike
5 Inch worms
5/5 Dead bug (Hold every rep for 3 seconds)
B. Specific
3 sets
100m Row @RPE 10
12 DB Deadlifts
6 DB hang cleans
3 DB push press
Metcon
A: Metcon (Time)
2 rounds for time
20 Devils press @2×50/35lbs
40 DB Cleans @2×50/35lbs
50 DB box step overs @24/20″ & 1×50/35lbs
60 Alternating DB Front rack Lunges @2×50/35lbs
TC: 27mins
Scaling Options:
Beginner:
2 rounds
20 Devils press @light
40 DB Cleans @light
50 DB box step overs @low & light
60 Alternating DB Front rack Lunges @light
Intermediate:
2 rounds
20 Devils press @2×35/25lbs
40 DB Cleans @2×35/25lbs
50 DB box step overs @24/20″ & 1×35/25lbs
60 Alternating DB Front rack Lunges @2×35/25lbs
Cool down
2 minutes on bike or walking
2 sets
20-30 sec Saddle or half stretch
10 Standing Straddle stretch*
*advanced, both legs, otherwise single leg (leg on box or bench)