CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
Continuous Tabata
*2 intervals per movement
-Bike, Ski, or Row
-Piked calf pedals
– Thoracic-Lumbar Rotation
https://www.youtube.com/watch?v=M0ftGdILi78
-Scap pulls
B. Specific
1 set @empty bar
-5 btn snatch grip thrusters
-5 power snatch balance
-5 Hang muscle snatch
-5 Tempo power snatch
Metcon
A: Metcon (3 Rounds for reps)
1. Death by
Power Snatch @70%
1,2,3,4… until death
Right into
2. Death by
V-ups
2,4,6,8,10… until death
Right into
3. Death by
KBS
6-8-10-12… until death
Time Cap for each movement is 10 minutes
(30 minutes total)
Rep scores:
Each movement will be considered a “round”. 3 movements = 3 rounds and each will be scored with the LAST SET OF COMPLETED REPS. This means if you were able to perform 10 snatches but failed at 11, your score for round 1 will be 10.
Scaling Options:
Beginner:
EMOM 10minutes
5 Power Snatch @light
right into
EMOM 10minutes
10-15 V-ups or Sit-ups
right into
EMOM 10minutes
8-10 Russian KBS @ moderate to light
Time for beginners: You can call out a switch if you feel it’s necessary or have them move through the entire 30 minutes.
Intermediate:
As written
A2: Metcon (Weight)
Load for the Snatch in the Metcon
Extra Accessory
Metcon (No Measure)
McKenzie press
15reps, hold at the top for 3 seconds