Sunday July 23, 2023 (Strength)

CrossFit Basinview – Foundations

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WU: Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

10 Pass Throughs

5 x Overhead Squat Therapy

A: Metcon (3 Rounds for weight)

Every 2:00 x 3

2 Hang Snatches + 2 Overhead Squats

B: Metcon (3 Rounds for weight)

Every 2:00 x 3

2 Below Knee Snatches

C: Metcon (4 Rounds for weight)

Every 2:30 x 4

1 Below Knee Snatch + 1 Snatch

D: Metcon (4 Rounds for weight)

Every 2:30 x 4

1 Snatch

E: Metcon (4 Rounds for weight)

Every 2:00 x 4

3 Paused Overhead Squats
*Pause in the bottom

Saturday July 22, 2023 (Foundations)

CrossFit Basinview – Foundations

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WU: Warm-up (No Measure)

EMOM 12

Cardio

Samson Lunge

Box Step Ups

Cossack Squats

A: Metcon (4 Rounds for reps)

4 Rounds For Max Reps

1:00 Double Unders

Rest 0:30

1:00 DB Goblet Squats

Rest 0:30

1:00 Single DB Push Presses

Rest 0:30

1:00 Single Dumbbell Lunges

Rest 0:30

1:00 Calories

Rest 0:30

CrossFit – Thu, Jul 18

CrossFit Basinview – CrossFit

Partner Wod (AMRAP – Rounds and Reps)

12min AMRAP

600m Sandbag Carry

40 cal row + 40 burpee over erg

Sandbag cleans in remaining time.
Hand off the SB every 50m. Break up everything else as you see fit.

CrossFit – Wed, Jul 17

CrossFit Basinview – CrossFit

Snatch (Power Snatch + Squat Snatch
Every 2minx5
1x 1+2 64%
1x 1+2 70%
3x 1+2 77%
)

Metcon (Time)

For time:

100 Single Unders

20 Power Clean & Jerks, 115/75 lbs

75 Single Unders

15 Power Clean & Jerks, 115/75 lbs
Cap 9, goal Sub 6

CrossFit – Tue, Jul 16

CrossFit Basinview – CrossFit

Warm Up

3min cardio

Then;

EMOM 8

High knees/ Butt Kicks

Walking Lunges

Cossack Lunges

Wide Leg Walkouts

800m Run (Time)

Max Effort 800m Run
Each round for time:

Every 8min x3

Run: 800 m

subs are 1k row, or 2400m bike

Accessory Work

Every 3min x3

Sandbag Bear hug Hold 60sec

CrossFit – Mon, Jul 15

CrossFit Basinview – CrossFit

Front Squat (3×6 72%
)

Metcon (Time)

For time: 10-1

10 Front Squats, 135/95 lbs

10 Burpees

10 Ring Rows

L-Sit, 12 secs

9 Front Squats, 135/95 lbs

9 Burpees

9 Ring Rows

L-Sit, 12 secs

8, 7, 6, 5, 4, 3,2,1
cap 22

Sunday July 17, 2022 (Strength)

CrossFit Basinview – Foundations

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WU: Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

10 Warrior Squats

5 Elbow Rotations

A: Metcon (2 Rounds for weight)

Every 2:00 x 2

1 Clean Pull + 1 Hang Clean + 1 Push Press + 1 Jerk

B: Metcon (4 Rounds for weight)

Every 2:30 x 4

1 Clean + 1 Push Press + 1 Jerk

C: Metcon (5 Rounds for weight)

Every 3:00 x 5

1 Clean + 2 Jerks

D: Metcon (5 Rounds for weight)

Every 2:30 x 5

1 Clean and Jerk

Foundations – Sat, Jul 13

CrossFit Basinview – Foundations

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Warm Up

Run 400m

then;

EMOM 9

30sec Scap Pull Up/30sec Scap Push Up

Reverse Lunges

Wide Leg Walkouts

Metcon

4 rds:

1min Goblet Curtsy Lunges

rest 1min

1 min Kettlebell Swings

rest 1min

1 min Push Ups

rest 1min

1 min Calories

rest 1min

CrossFit – Thu, Jul 11

CrossFit Basinview – CrossFit

Metcon (No Measure)

AMRAP 15

2 rounds each of:

Run 400m

15 Thrusters 95/65

15 Pull Ups

Partner A runs while Partner B completes the 30 reps. When both athletes have finished their work, they switch. Both athletes must compete 2 runs, and 2 sets of thruster/pull ups work.

Remaining time clean and jerks for most points possible:

75/55 1 point

95/65 2 points

115/80 3 points

135/95 4 points

You can choose 2 bars for the points section.

Foundations – Thu, Jul 11

CrossFit Basinview – Foundations

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