CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 sets
30sec Bike/Row/Ski/100m Run
10 Wall Balls
10 Banded Y pulls
B. Mobility
T-spine extension on wall
6 x 10 sec stretch, breathe heavily while holding the stretch
https://www.youtube.com/watch?v=Lr0jrKKkQ2M
C. Specific
2 sets
10 Prone W-Y
https://youtu.be/n65wtVlOT_c
5 Tall snatch
5 sots press
Weightlifting
A1: Metcon (Weight)
Squat Snatch
2 rounds, each for time
4 @75%
3 @80%
2 @85%
Rest 3 minutes between rounds
Score: Load of the heaviest bar & Time of each round
TC: 8mins
Scaling Options
Beginner:
4 x 5 squat snatch or 5 Power snatch + 5 OHS
Rest 60sec between rounds
Intermediate:
As Written
COMP:
Squat Snatch
2 rounds, each for time
4 @185/125
3 @205/145
2 @225/155
Rest 3 minutes between rounds
A2: Metcon (2 Rounds for time)
Time of each round
Metcon
B: Metcon (Time)
For time
45 Cal Row/Bike/Ski
45 Thrusters @95/65lbs
KG: 43/30
Score: Time
TC: 12mins
Scaling Options
Beginner:
For time
45 Cal Row/Bike/Ski
45 Thrusters @ empty bar
Intermediate:
For time
45 Cal Row/Bike/Ski
45 Thrusters @75/55 lbs
COMP:
For time
45 Cal Assault bike
45 Thrusters @95/65 lbs
Extra Accessory
Metcon (No Measure)
Floor facing W hold
Accumulate 180 seconds