CrossFit Basinview – CrossFit
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)