CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
1min Easy Row or Bike
30sec Rotating Scorpions
1min Moderate Row or Bike
30sec Full squat T-spine rotation
1min Hard Row or Bike
B. Mobility
Hip 90/90
45sec/side
https://www.youtube.com/watch?v=bGV0J-ESgb4
C. Specific
2 sets @empty bar
-7 Snatch RDL’s
-7 Muscle snatch
-7 Snatch Balance
Weightlifting
A: Metcon (Weight)
Low Hang Squat Snatch
1 x 4 @65%
1 x 3 @70%
3 x 3 @75%
Time allotted: 15mins
Scaling Options:
Beginner:
Low hang Snatch
5 x 5 @moderate
*Power or squat depending on athletes ability. For the athlete that is developing their capacity for the squat snatch, they can receive in a power and ride the bar down into a squat.
Intermediate & COMP:
As written
Metcon
B: Metcon (Time)
For time
21-15-9
Cal Bike or Row
DB Front Squat @2×50/35lbs
Rest 3mins
15-12-9
Cal Bike or row
16 DB Front Rack Lunges @2×50/35lbs after each set
Time cap: 17mins
Score: Total time including the 3min rest
Scaling Options:
Beginner:
21-15-9
Cal Bike or Row
DB Front Squat @light Or Air Squats
*Rest 3mins*
15-12-9
Cal Bike or row
16 DB Front Rack Lunges @Light
Intermediate:
As written
COMP:
21-15-9
Cal Bike
DB Front Squat @2×70/50 lbs
*Rest 3 minutes*
15-12-9
Cal Bike
50 Front Rack Lunges @2×70/50lbs after each set
Extra Accessory
Metcon (No Measure)
2min nose breathing @easy pace on machine of choice
2sets
Pigeon stretch left leg
Couch stretch left leg
Pigeon stretch right leg
Couch stretch right leg
30sec each