CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 rounds
-1min Row @ increasing intensity
-30s W-band pull apart
-30s Dynamic monkey clap
B. Mobility
90/90 Hip stretch
60s/side
https://youtu.be/k5KAC5T2Roo
C. Specific
2 sets
-7/side Single leg glute bridge
– 7 Tempo squats @3sec down
– 7 Tall box jumps
Weightlifting
A: Back Squat (3×5@75%)
Time allotted: 8mins
Scaling Options:
Beginner:
Back Squat
3 x 5 @Moderate + 3sec down Tempo
Intermediate:
As written
COMP:
Sumo Deadlift
Every 2 minutes for 5 sets
3reps @RPE 7/10
Metcon
B: Metcon (AMRAP – Rounds and Reps)
5 x 4mins AMRAPs
12/8 Cal Row or Bike
15 Wall Balls 20/14lbs
Rest 1minute between each AMRAP
Continue where you left off for 1 total score of round and reps.
Scaling Options:
Beginner:
5 x AMRAP 4minutes
10/6 Cal Row or Bike
10-15 Wall Balls @light
Rest 1minute between
Intermediate:
As written
COMP:
5 x AMRAP 4minutes
10/8 Cal Bike
8 Wall Balls @30/20lbs
6 D-Ball over wall @150/100lbs, 48” wall
Rest 1minute between
Cool down
Quad roll out
Use a barbell or roll out on a foam roller
You can also use a rolling pin at home
3-4 minutes