CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3mins Row or Bike @increasing intensity on each min

B. Mobility

Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

Lats or pecs

C. Specific

3 sets @30-50%

1 Power snatch*

1 Squat snatch*

2 OHS

*No hook grip, no contact, no foot movement

Weightlifting

A: Metcon (Weight)

Work up to RPE 8/10

1 Snatch

2 OH Squats
Time allotted: 15mins

Scaling Options:

Beginner:

5 sets @moderate

1 Power Snatch

2 OH Squats

Intermediate:

As written

COMP:

Paused Jerk

5 x 2 @60-70% of max Jerk

Pause 2 seconds at the bottom of the dip

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

4 HSPU

6 TTB

8 Box Jumps @ 24″/20”
Scaling Options:

Beginner:

AMRAP 12minutes

4 DB push press @mod-heavy

6 V-ups

8 Box Jump @low-moderate

Intermediate:

AMRAP 12minutes

2 HSPU or 4 feet elevated piked hspu

4 TTB or 6 Feet to eye level

8 Box Jump @ 24″-20”

COMP:

As written

Extra Accessory

Metcon (No Measure)

Prone Shoulder stretch

Take 2-3 minutes total

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