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 Air squats @ 1&1/4
7 Front rack elbow rotations
7 Pause front squats
Weightlifting
A: Front Squat (5×2 @70-75%)
Every 2mins for 10mins @70-75%
1 Front Squat 1 & 1/4
1 Paused Front Squat
Rest 2 minutes between sets
Scoring: heaviest weight, same weight for each set
Scaling Options:
Beginner:
Every 2mins for 10mins @light-moderate
3 Tempo Front squats @4.2.X.1
*working on staying under tension the whole set
Rest 2 minutes between sets
Intermediate & COMP
As written
Metcon
B: Metcon (Time)
3 rounds
10 Snatch @135/95lbs
20 Wall Balls 20/14lbs
TC: 12mins
KG: 70/50kg, 9/6kg
Scaling Options:
Beginner:
3 rounds
10 Snatch @moderate
20 Wall Balls @light
Intermediate:
3 rounds
10 Snatch 115/75lbs
20 Wall Balls 20/14lbs
KG: 60/45, 9/6
COMP:
For time
30 Snatch 155/105lbs
60 Wall Balls 20/14lbs
Cool down
1-2 minute row or bike
5-7 Adductor rockbacks/side