CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

Continuous Tabata

*2 intervals per movement

-Bike, Ski, or Row

-Alternating Standing Quad Pulls

– Thoracic-Lumbar Rotation

https://www.youtube.com/watch?v=M0ftGdILi78

-Scap pushes

B. Mobility

Mini band Wall Slide

10 repetitions, slow and controlled

C. Specific

3 sets

-3 push-up to downward dog

-5 bent over BB rows + pause

-7/7 Banded Y pulls

Weightlifting

A: Push Press (3×3 @ascending)

3 sets

1 rep @ 1 & 1/4

2 reps @ Full range @2sec pause overhead

Rest 2mins between sets

TC: 10mins

Scoring: heaviest performed weight

Scaling Options:

Beginner:

Strict press

3 x 5 reps @3sec down

Rest 2mins

Intermediate:

As written

Metcon

B: Metcon (Time)

For time

1000m Row

30 HSPU

1000m Row
TC: 15mins

Scaling Options:

Beginner:

For time

500-750m Row

30 push-ups

500-750m Row

Intermediate:

For time

1000m Row

15-20 HSPU or 30 Feet elevated piked hspu

1000m Row

COMP:

As written

Extra Accessory

Side plank + lateral raise

Tabata (8x20sec on/10off)

Perform Half the intervals on the right side then the remaining half on the left side

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