CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
-1min Row @ increasing intensity
-30s deep squat T spine rotations
-30s tall box jumps
B. Mobility
Rotating 90/90 Hip stretch
60sec
C. Specific
2 sets @empty bar
-7 Front rack elbow rotations
-7 Tempo Front Squats @4ec down
-14 Wall Balls
Weightlifting
A: Front Squat (Work up to a heavy paused 1rep )
Work up to a heavy Paused Front Squat (1 rep) 2sec bottom
Then
2 x 2 @90%
TC: 15mins
Scoring: Score the weight of the heavy single
Scaling Options:
Beginner:
Front Squat
Every 2mins x 12mins
2 heavy reps @3 sec down
Intermediate:
As written
COMP:
Front Squat
3 x 3 @80%
Metcon
B: Metcon (Time)
For time
30 Power Clean @185/125lbs
Every 90 seconds, perform 10 abmat sit-ups
-Start with the Sit-ups
KG: 84/57
TC:10mins
Scaling Options:
Beginner:
3 rounds
15 Power Clean @light-moderate
10 Abmat sit-ups
Intermediate:
For time
30 Power Clean @155/105
Every 90 seconds, perform 5-10 abmat sit-ups
-Start with the Sit-ups
COMP:
For time
30 Power Clean @245/165 or 75%
Every 90 seconds, perform 10 GHD Sit-ups
Start with the GHD Sit-ups
Extra Accessory
Metcon (No Measure)
Lower Body flow
Use ours or make up your own. After a heavy day like this, it’s time to unwind.