CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
Amrap 5
10/8 cal Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
20 Seconds/side PNF lat stretch on floor
https://www.youtube.com/watch?v=2F-wH4sDFho
B. Specific
5 dip hold
5 Push press + pause in ext.
5 Jerk balance
5 Push Jerk or split jerk
https://youtu.be/2uSBT7csXgU
Weightlifting
A: Metcon (Weight)
Dip hold + Push press + Jerk
5 x 2+1+1
@ 50-60% of Jerk
Score: Barbell load
TC: 15mins
Scaling Options
Beginner:
Dip hold + Push press
5 x 2+2
@ light-moderate
Intermediate:
As written
COMP:
Jerk Technique
Dip holds + Split Jerk
5 x 2+2
@ 50-60%
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
50 Wall balls 20/14lbs
10 Bar Muscle ups
5 Deadlift @ 275/185lbs
KG:
Wall balls 9/6
Deadlift 125/84
Score: Rounds + reps
Scaling Options
Beginner:
50 Wall balls @light
10 Jumping pull-ups
5 Deadlift @heavy
Intermediate:
40-50 Wall balls 20/14lbs
10 Banded Bar Muscle ups or CTB
5 Deadlift @ 225-155lbs
COMP:
Amrap 20 minutes
75 Double unders
55 Wall Balls @20/15
10 Deadlift @ 315/225