CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
EMOM x 6mins
1. 45sec bike or row
2. 10 alternating cossack squats
3. 15 wallballs
B. Mobility
PNF banded lat stretch
5 x/side 5sec contract + 5sec relax
https://youtu.be/ta8ahNHeLnY
C. Specific
2 sets
10/10 single leg banded abduction*
10 single leg glute bridge
5 jumping squat
https://youtu.be/PKK0Ar8gvK8c
Weightlifting
A: Metcon (Weight)
Front Squat
Work up to a 4RM for the day
Score: Heaviest barbell load
TC: 12mins
Scaling options:
Beginner:
Front squat
5×4 reps @ 4sec down
*This will be hard for some athlete’s to stick to, most beginners will want to go faster because of the uncomfortability of the load on their shoulders. We don’t want quick work, we want quality work.
Intermediate & COMP:
As written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
2 rounds
AMRAP 5minutes
7 Thrusters
21 Double unders
Rest 60sec
20/15 Cals Row or 400m Run @HARD
Rest 60sec
Round 1 @115/75lbs
Round 2 @95/65lbs
KG:
Round 1 @52/34
Round 2 @42/30
Score:
1. Total rounds + reps
2. Best row or run time
TC: 18mins
Scaling options:
Beginner:
2 rounds
Amrap 5
7 Thrusters
21 Single unders
Rest 60
12/9 Cals Row or 200m Run @HARD
Rest 60
Round 1 @light-moderate
Round 2 @light
Intermediate
2 rounds
Amrap 5
7 Thrusters
14 Double unders
Rest 60
20/15 Cals Row or 400m Run @HARD
Rest 60
Round 1 @95/65
Round 2 @65/45
COMP:
2 rounds
Amrap 5
7 Thrusters
21 Double unders
Rest 60
20/15 Cals Assault bike @HARD
Rest 60
Round 1 @115/75
Round 2 @95/65
B2: Metcon (Time)
Best run or row
Extra Accessory
Metcon (No Measure)
3 sets
12 Banded knee external rotation
Rest 30 sec
12/12 Single leg Hip Thrust
Rest 30sec