CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
1min Easy Row or Bike or Mountain climbers
30sec rotating scorpions
1min Moderate Row or Bike or Mountain Climbers
30sec Alternating straight arm Y raise
1min Hard Row or Bike or Mountain Climbers
B. Specific Before push press
– Tempo dip + hold (to feel tension in the legs and back)
– Tempo dip + hold + push press (To understand the tension in the legs and back as well as the contact of the bar on the shoulders
– Tempo push press (no pause but controlled descent to recreate same tension as previous drills)
C. Specific (Before Metcon)
1 set
-5 Burpees
-5 V-ups
-5 DB snatch/Object GTO
Weightlifting
A: Push Press (10mins to Work up to a heavy 3rep )
Metcon
B: Metcon (Time)
For time
50 Burpees to target for time
Rest 3mins
For time
5 rounds
10 TTB
10 Reverse Lunges @ 135-95 lbs
Time cap: 18mins
Cool down
Walk 200m then,
60 seconds Quadruped adductor rock backs/leg
60 seconds Quadruped shoulder stretch/ arm