CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

30sec Row or Bike

10 rotating scorpions

10 rotating full squat T spine rotations

30sec Row or Bike

10 Alternating high box step ups

5/5 deep squat single arm DB press

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific

5/5 Banded Y pulls

7 Tall kneeling banded angels

10 Prone Snatch grip pvc press

Then

3 sets @Ramp up

1 Snach balance

4 OHS ramp up

Weightlifting

A: Metcon (Weight)

3 sets @RPE 8/10

1 Snatch balance

4 OH Squat
Do not reach failure!

Score: Barbell load

TC: 12mins

Scaling Options:

Beginner:

3 sets

1 Snatch balance, Power

4 OH Squat

Intermediate & COMP

As written

Metcon

B: Metcon (Time)

5 rounds for time

10 CTB

10 Alternated DB Snatch @50/35lbs

50 Double-unders
KG: 32/24

Score: Time

TC: 12mins

Scaling Options:

Beginner:

5 rounds for time

10 Body rows

10 Alternated DB Snatch @light

50 Single unders Attempting a double under every 10 reps

Intermediate:

5 rounds for time

10 Assisted CTB*

10 Alternated DB Snatch @35/25

30-50 Double unders

*Try to encourage full ROM today over unassisted pull-ups. Note this will be generally beneficial, there are some athletes that will specifically benefit from doing unassisted pull-ups over assisted CTB.

COMP:

As written

Accessory

Metcon (No Measure)

3 sets

3/3 Turkish get up

20 Sky touches feet on bench (weighted)

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