CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30sec Row/Bike/Ski or 200m Run @Easy
10 Alternating Lunges + twist
10 Single Leg/arm DB RDL (opposites)
B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10
C. Specific
2 sets
6 Front rack elbow rotations*
8 Alternating Cossack Squats
10 Alternating Curtsy lunges
* https://youtu.be/8rqB4j2iUEA
Weightlifting
A: Metcon (Weight)
EMOM 10
5 Front Squats @50%
5 Bar facing burpees
Score: Barbell load
Scaling Options:
Beginner:
EMOM 10
odd: 5 Front Squats @light
even: 3-5 Bar facing burpees
For beginners that need to focus on gaining strength and/or motor control (Masters or highly de-conditioned) take out the burpees and perform squats every minute.
Intermediate:
EMOM 10
5 Front Squats @50%
3-5 Bar facing burpees
COMP:
OH Squats
5 x 3 @ascending
First set @60% of best OH Squat
Metcon
B: Metcon (5 Rounds for reps)
EMOM 15
Alternate between:
1. 12 Step-up over @1×50/35lbs, 24/20″
2. 10-15 TTB
3. 50-70 Double unders
Score: Total reps/round
KG: 22.5/15
Scaling Options:
Beginner:
EMOM 15
Alternate between:
1. 12 Step-up over @bodyweight + low
2. 10-15 Overhead sit-ups or V-ups
3. 60 Single unders attempt a double under every 20 reps
Intermediate:
EMOM 15
Alternate between:
1. 12 Step-up over @1×50/35 + 20/18″
2. 10-15 Toes to eye level
3. 30-50 Double unders
COMP:
EMOM 15
1. 6-10 Thrusters @155/105
2. 15 TTB
3. 70 Double-unders
Extra Accessory
Metcon (No Measure)
Standing Straddle Stretch
10-15 reps