CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 rounds
-30sec Row or Bike @increasing intensity on each min
-30sec Front rack stretch
B. Mobility
World’s greatest Stretch
10 reps per side
https://youtu.be/8B6k7hYM6Tk
C. Specific
1 set
-5 strict press from Jerk receiving pos (power or split)
-5 Push press
-5 Jerk balances
-5 Clean pulls
-5 Tall cleans
-5 Pause Front squats
-5/side Front rack bulgarian split squat
Weightlifting
A: Clean and Jerk (1 Rep max)
OPG Series – Test 1
Score: Max C&J weight
TC: 20mins
Scaling Options:
Beginner:
Find technical weight
Perform 4-6 sets of 2-3
Intermediate & COMP:
As written
Metcon
B: Metcon (Time)
42-30-18 Wall ball @20/14lbs
21-15-9 Deadlift @185/125lbs
200m Run or Row following each set
TC: 12mins
KG:
-Wall balls 9/6
-Deadlift 84/57
Score: Time
Scaling Options:
Beginner:
42-30-18 Wall ball @light
21-15-9 Deadlift @light
100-200m Run or Row following each set
Intermediate:
42-30-18 Wall ball @20/14
21-15-9 Deadlift @155/105
200m Run or Row following each set
COMP:
For time @80%
50-40-30-20-10 GHD Sit-ups
25-20-15-10-5 Wallballs @30/20
200m Run @easy after every set
Extra Accessory
Metcon (Weight)
Plate roll up and down
4 x 3 reps
Rest as little as possible between sets