CrossFit Basinview – CrossFit
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