CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 rounds
-30sec Row or Bike @increasing intensity on each min
-30sec Rotating Scorpions
B. Mobility
World’s greatest Stretch
10 reps per side
https://youtu.be/8B6k7hYM6Tk
C. Specific
@empty bar
-7 Snatch lift offs (first pull)
-7 Snatch High pulls
-7 Back squats
-7 Snatch grip press or push press
-7 Tempo Squat Snatch
Weightlifting
A: Snatch (Every 90sec for 5 sets)
Set 1- 10 @62%
Set 2- 8 @72%
Set 3- 6 @82%
Set 4- 4 @87%
Set 5- 2 @92%
Scaling Options:
Beginner:
Every 90sec for 5 sets
4-6 Snatches @technical
Intermediate & COMP:
As written
Metcon
B: Metcon (Time)
Every 4 minutes for 16 mins
2 rounds
10 Cal Row
10 Front Squat @115/75lbs
Score is slowest round.
Scaling Options:
Beginner*:
Every 4 minutes for 16 mins
2 rounds
6-8 Cal Row
10 Front Squat @light
*You could include only 1 round/interval and allow larger sets
Intermediate:
Every 4 minutes for 16 mins
2 rounds
8-10 Cal Row
10 Front Squat @95/65lbs
COMP:
As written
Cool down
Easy bike/Row or walk 2 minutes
Quadruped Reach throughs
2-5/side, nice and slow