CrossFit Basinview – CrossFit
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