CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 rounds
10/8 cal Row/Bike/Ski or 200m Run @Easy
10 Muscle Snatch
10 Scorpions
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific
2 sets
10 Prone W-Y
https://youtu.be/n65wtVlOT_c
5 Tall snatch
5 sots press
Metcon
A: Metcon (AMRAP – Rounds and Reps)
3 x AMRAP 4minutes
12 OH Squat @95/65lbs
10 Power Snatch @95/65lbs
8 Bar facing Burpees
Rest 2 between each AMRAP
KG: 42/30
Score: Total rounds + reps
(Start where you left off for one total score)
Scaling Options:
Beginner:
3 x Amrap 4
12 OH Squat @light
10 Power Snatch @light
4-6 Burpees
Rest 2 between each amrap
Intermediate
3 x Amrap 4
12 OH Squat @65/45 lbs
10 Power Snatch @65/45 lbs
6-8 Bar facing Burpees
Rest 2 between each amrap
COMP:
3 x Amrap 4
12 Cal Assault Bike
10 Power Snatch @95/65 lbs
8 Bar facing Burpees
Rest 2 between each amrap
Movement Conditioning
B: Metcon (4 Rounds for reps)
4 sets
30sec max strict Chin-ups
60 seconds Recovery Cal Row @damper 1
Score: Total chin-up reps
TC: 6mins
Scaling Options
Beginner:
4 sets
30 sec max Body row
60 seconds Recovery Cal Row @damper 1
Intermediate:
4 sets
30 sec max strict Assisted Chin-ups @3sec negative
60 seconds Recovery Cal Row @damper 1
COMP:
4 sets
3 Rope climb or Max strict Chin-ups
100′ Front Rack Carry @2×70/50
60 seconds Recovery Cal Ski
Cool down
Metcon (No Measure)
Upper Trap Stretch
30-60 seconds per side