CrossFit Basinview – CrossFit

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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

*https://youtu.be/cvA3cBlYGaE

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

Extra Accessory

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