CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

-30sec Row or Bike @increasing intensity on each min

-30sec Rotating Scorpions

B. Mobility

Worlds greatest Stretch

10 reps per side

https://youtu.be/8B6k7hYM6Tk

C. Specific

1 set

@empty bar

-5/5 Single leg Clean RDL

-7 Clean Pulls

-7 Muscle Clean + Front Squat

-7 Tall Power cleans

-7 Tempo Power cleans

Weightlifting

A: Metcon (Weight)

EMOM 12

Odd: 2 Squat Clean @80-85%

Even: 10 Jumping Air Squats
Scoring: Squat clean weight

Scaling Options:

Beginner:

EMOM 12

Odd: 2 Squat Clean @moderate*

Even: 10 Air Squat @3sec down

Intermediate:

As written

COMP:

3sets of

3 rounds

2 Clean pull @105%

Rest 45 seconds

6 Jump over box @As high as possible

Rest 45 seconds

1 Clean*

Rest 45 seconds

Rest 3minutes after each set

*First set @85%

Second set @90%

Third set @92%

Metcon

B: Metcon (Time)

3 rounds for time

16 Front Squat @135/95lbs

8 Bar Muscle-ups

16 Bar Facing Burpees
KG’s: 60/43

TC: 12mins

Scoring: Total time

Scaling Options:

Beginner:

3 rounds

16 Front Squat @light-moderate

8-12 Ring rows

12-16 Bar Facing Burpees

Intermediate:

3 rounds

16 Front Squat @115/75

8-12 CTB*

16 Bar Facing Burpees

COMP:

3 rounds

16 TTB

60 Double unders

8 Bar Muscle-ups

16 Burpees

Extra Accessory

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