CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
Amrap 5
30sec Row/Bike/Ski
7/7 Single leg RDL
5/5 Seated DB press
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY
C. Specific
2 sets
3-5 Clean 1st pull @ tempo
3-5 Hang clean pull
3-5 Tall cleans
3-5 Front rack Sots Press
*Beginners, press from as low as possible.
Weightlifting
A: Metcon (Weight)
From the low hang
E2MOM for 10 minutes
3 Clean high pulls
1 Paused Squat clean*
1 Front squat
1 Jerk
@ascending from 60-75%
*Pause at receiving position
Score: Barbell load
Scaling Options:
Beginner:
E2MOM for 10 minutes
1 Power clean
1 Front squat
1 Jerk
*Keep it simple and work on positions.
Intermediate:
As written
COMP:
E2MOM for 10minutes
3 Clean high pulls
1 Paused Squat Clean
1 Squat Clean
1 Jerk
@ascending from 60 to 75%, from blocks, bar about knee height
Metcon
B: Metcon (Time)
2 rounds for time
30 Deadlift @185/125lbs
30/25 Cal Bike, Row, or Ski
30 Push-ups
KG: 85/55
Score: Time
TC: 12mins
Notes:
Sets of 10 on the deadlift
Stay away from failure on the Push-ups
Scaling Options:
Beginner:
For time:
2 rounds
30 Deadlift @light
25/20 Cal Bike, Row, or Ski
30 Hand elevated Push-ups
Intermediate
For time:
2 rounds
30 Deadlift @155/105
30/25 Cal Bike, Row, or Ski
20-30 Push-ups
COMP:
2 rounds
30 Deadlifts @155/105lbs
30/25 Cal Bike
30 Push-ups
Extra Accessory
Metcon (No Measure)
Paloff press
3 x 5/side
Hold every rep for 5 seconds with arms extended
Rest as needed between sets
Goal: Core stability
Choose the knee angle you want, preferably the one where you are “weaker”.