CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
2 rounds
-1:30 min Row @ increasing intensity
-30s banded Y pull* (15s/arm)
-30s banded back squats @ empty bar
*Second round jumping pull ups (for those who are scaling to this in metcon)
B. Specific
3 sets
-10/side banded side walk
-3-5 tempo back squats, ramping up the weight every round
Weightlifting
A: Back Squat (6sets from 85-90%)
Every 3mins for 18mins
4 @85%
3 @87%
2 @90%
4 @85%
3 @87%
2 @90%
Scaling Options:
Beginner:
Every 3mins for 18mins:
3-5 Squats @Mod-Heavy
Intermediate & COMP:
As written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
4 x 4 minutes AMRAP
8 DB Snatch @50/35lbs
6 Pull-ups
8 Box jump over @ 24″/20”
2 min rest between AMRAPs
Total time: 22 minutes
Continue where you left off for one big score.
Scaling Options:
Beginner:
4 x 4 minutes amrap
8 DB Snatch @light
6 Jumping pull-ups
8 Box jump over @low OR Step up overs
2mins rest between amraps
Intermediate:
4 x 4 minutes amrap
8 DB Snatch @50/35lbs
3-6 Pull-ups or 8 Band Assisted Pull-ups
8 Box jump over @ 24/20”
2mins rest between amraps
COMP:
4 x 6 minutes amrap
2/2 DB Snatch @70/50 lbs
6 Pull-ups
8 Box jump over 24/20’’
Cool down
Walk 200m
then
Side Lying Quad Stretch