Sunday September 26, 2021 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
Box Step Ups
0:30/side Frontal Leg Swings
Air Squats
0:30/side Samson Lunge Hold
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 30
50 Dumbbell Box Step Overs (50/35)
35 Push Presses (115/85)
50 Burpees
35 Front Squats (115/85)
Every 3:00, both partners run 200m, then continue with the AMRAP
Sunday September 26, 2021 (Strength)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
2 Rounds
30 Jumping Jacks
10 Warrior Squats
5 Elbow Rotations
A: Metcon (4 Rounds for weight)
Every 1:30 x 4
3 Muscle Cleans + 3 Front Squats
B: Metcon (6 Rounds for weight)
Every 2:00 x 6
1 Clean Pull + 2 Hang Cleans
C: Metcon (8 Rounds for weight)
Every 2:00 x 8
2 Paused Cleans
*Pause in catch
D: Metcon (3 Rounds for weight)
Every 2:30 x 3
5 Clean Deadlifts
Saturday September 25, 2021 (Foundations)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
EMOM 10
0:45 Cardio
Samson Lunges
0:45 Air Squats
Cossack Squats
0:45 Jumping Jacks
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 28
15 Wall Balls
10 Sit Ups
5 Push Ups
Rest 1:00
400m Run
Rest 1:00
Saturday September 25, 2021 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
Cardio
Box Step Ups
0:30 Inchworms
A: Metcon (3 Rounds for reps)
AMRAP 10
9/6 Calories
5 Burpee Box Jump Overs (24″/20″)
-Straight Into-
AMRAP 10
9/6 Calories
10 Push Ups
-Straight Into-
AMRAP 10
9/6 Calories
15 Kettlebell Swings (53/35)
*Go round for round with your partner for all 3 AMRAPs
Friday September 24, 2021
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 8
Jumping Jacks
0:30 Pass Throughs
Straddle Stretch
0:30 Hang
A: Metcon (6 Rounds for reps)
Every 5:00 x 3
Max Reps Strict Press
Max Reps Strict Pull Ups
*Aim for weights/movements that you can do at least 8 reps
*Log rounds 1-3 as the presses and rounds 4-6 as pull ups
B: Metcon (Time)
For Time
10-1 Wall Balls (20/14)
1-10 Ring Dips
*This goes 10 Wall Balls, 1 Dip, 9 Wall Balls, 2 Dips,…, 2 Wall Balls, 9 Dips, 1 Wall Ball, 10 Dips
Sunday September 19, 2021 (Strength)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
2 Rounds
30 Jumping Jacks
10 Warrior Squats
5 Elbow Rotations
A: Metcon (4 Rounds for weight)
Every 1:30 x 4
3 Muscle Cleans + 3 Front Squats
B: Metcon (6 Rounds for weight)
Every 2:00 x 6
2 Paused Cleans
*Pause at Knee and in Catch
C: Metcon (8 Rounds for weight)
Every 2:00 x 8
2 Cleans
D: Metcon (3 Rounds for weight)
Every 2:30 x 3
3 Clean Pulls
Sunday September 19, 2021 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 6
Cardio
0:30 Up/Down Dogs
0:30 Warrior Squats
A: Metcon (Time)
40 Rounds For Time
5 Burpees Over The Bar
5 Power Cleans (95/65)
5 Thrusters (95/65)
Saturday September 18, 2021 (Foundations)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
EMOM 12
Cardio
Spidey Lunge + Twist
Straddle Stretch
A: Metcon (5 Rounds for reps)
5 Rounds For Max Reps
1:00 Jump Squats
1:00 Double Dumbbell Hang Cleans
1:00 Burpees
1:00 Russian Kettlebell Swings
1:00 Calories
1:00 Rest
Saturday September 18, 2021 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
Jumping Jacks
Samson Lunges
Pass Throughs
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 28
Partner 1 does as many rounds as possible of:
12 Double Dumbbell Lunges (50s/35s)
6 Push Ups
3 Strict Pull Ups
Partner 2 runs 400m
Switch after each run, pick up the AMRAP where your partner left off
Sunday September 12, 2021 (Strength)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
2 Rounds
30 Jumping Jacks
10 Pass Throughs
5 x Overhead Squat Therapy
A: Metcon (4 Rounds for weight)
Every 1:30 x 4
3 Muscle Snatches + 3 Overhead Squats
B: Metcon (6 Rounds for weight)
Every 2:00 x 6
1 Snatch Pull + 2 Hang Snatches
C: Metcon (8 Rounds for weight)
Every 2:00 x 8
2 Paused Snatches
*Pause in catch
D: Metcon (3 Rounds for weight)
Every 2:30 x 3
5 Snatch Deadlifts