CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
5min Bike, row, ski, or run
*every min complete 3-5 burpees
B. Mobility
Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Specific
3 sets
5 Rack delivery*
5 hang muscle clean
5 heaving hang power clean
Weightlifting
A: Metcon (AMRAP – Reps)
Hang Clean
AMRAP 5minutes
20 rep @95/65lbs
15 rep @135/95lbs
10 rep @155/105lbs
Max rep @185/125lbs
KG:
20 rep @42/30
15 rep @60/42
10 rep @70/48
Max rep @84/56
Score: Total reps at the final bar
Scaling options:
Beginner:
EMOM x 5
7-10 Hang power cleans @moderate
*working on receiving the bar in a partial squat
Intermediate:
Amrap 5
20 rep @65/45
15 rep @95/65
10 rep @115/75
Max rep @135/95
COMP:
As written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 6minutes
2,4,6,8…
Strict HSPU
Alternated DB Step-ups @1×50/35lbs
2min rest
For time, Starting and going backwards from where you finished The first amrap using these movements:
HSPU (Kipping)
Alternated DB Step-ups @1×50/35lbs
KG: 22/16
Score:
1. rounds + reps
2. time
TC: 15mins
Scaling options
Beginner:
Amrap 4
2,4,6,8…
seated strict double db press @light
Alternated DB Step-ups @light
2min rest
For time, Starting and going backward from where you finished the first amrap:
double db push press @same weight as part 1
Alternated DB Step-ups @light
Intermediate:
Amrap 4
2,4,6,8…
Box elevated piked hspu
Alternated DB Step-ups @1×35/25
2min rest
For time, Starting and going backward from where you finished the first amrap:
abmat raised kipping hspu
Alternated DB Step-ups @1×35/25
COMP:
Amrap 8
2,4,6,8…
Deficit Kipping HSPU @4”
Alternated DB Step-ups @1×50/35
B2: Metcon (Time)
Time of second part of workout