CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
60sec Row/Bike/Run/Ski @ Moderate
30sec Banded Y pulls
60sec Row/Bike/Run/Ski @ Hard
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
2 rounds
3 Cleans
3 ring dips (or push-ups/box dips)
rest 30sec-1min
2 rounds
3 Deadlifts
3 HSPU (or DB push press/piked hspu)
Metcon
A: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Rest 5minutes then perform A1
A: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Score: Time of each metcon
TC: 20mins
KG
Power clean 60/43
Deadlift 100/70
Scaling Options:
Beginner:
For time
21-15-9
Power Clean @light
Box Dips
Rest 5 minutes
For time
21-15-9
Deadlift @light
DB push press
Intermediate:
For time
21-15-9
Power Clean @95/65
Feet assisted Ring Dips
Rest 5 minutes
For time
21-15-9
Deadlift @185/125
Feet elevated Piked HSPU
Conditioning
B: Metcon (5 Rounds for distance)
E2MOM for 10 minutes
Max wattage on machine of choice
Score: Max wattage for each round
Wodify doesn’t have the option for watts so we had to choose distance.
Extra Accessory
Metcon (No Measure)
Banded angel
3 x 60 seconds
Rest 60 seconds between sets