CrossFit Basinview – CrossFit

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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

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