Sunday January 23, 2021 (Strength)
CrossFit Basinview – Foundations
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 Muscle Clean + 1 Power Clean + 1 Front Squat
B: Metcon (3 Rounds for weight)
Every 2:30 x 3
1 Hang Clean + 1 Clean + 1 Front Squat
C: Metcon (4 Rounds for weight)
Every 2:30 x 4
1 Clean + 1 Front Squat
D: Metcon (5 Rounds for weight)
Every 3:00 x 5
1 Clean
Sunday January 23, 2021 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 8
Jumping Jacks
Cossack Squats
Reverse Lunges
Front Rack Hold
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 35
6 Rounds
12 Kettlebell Swings
8 Burpees Over Bar
4 Squat Cleans (155/105)
6 Rounds
12 Kettlebell Swings
8 Burpees Over Bar
4 Thrusters (155/105)
*Go round for round with your partner
Saturday January 22, 2021 (Foundations)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
EMOM 10
Cardio
Samson Lunges
Air Squats
Cossack Squats
Jumping Jacks
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 30
1250m Bike / 500m Row / 400m Ski
Rest 1:00
21 Wall Balls
15 Kettlebell Swings
9 Push Ups
Rest 1:00
Saturday January 22, 2021 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 9
Row
Prayer Squats
0:30 Up/Down Dog
A: Metcon (4 Rounds for reps)
4 Rounds
In 6:00:
60/40 Calories
In Remaining Time, Max Rounds Of:
10 Sit Ups
10 Push Ups
10 Jump Squats
30 Double Unders
Rest 2:00 between AMRAPs
*Break the bike up however, go round for round on the sit ups / push ups / jump squats / double unders
Sunday January 16, 2021 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
Cardio
0:30/side Cossack Squat Hold
Box Step Ups
0:30/side Samson Lunge Hold
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 30
15/10 Calorie Bike
25 Kettlebell Swings (53/35)
15 Box Jumps (24″/20″)
25 Sit Ups
15/10 Calorie Row
25 Goblet Squats (53/35)
15 Burpees
*Alternate with your partner each movement
Sunday January 16, 2021 (Strength)
CrossFit Basinview – Foundations
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 Deadlift + 1 Clean Pull + 1 Muscle Clean
B: Metcon (3 Rounds for weight)
Every 2:30 x 3
1 Clean Deadlift + 1 Hang Clean + 1 Clean
C: Metcon (3 Rounds for weight)
Every 2:30 x 3
1 Hang Clean + 1 Clean
D: Metcon (5 Rounds for weight)
Every 2:30 x 5
1 Clean
E: Metcon (3 Rounds for weight)
Every 2:30 x 3
2 Clean Deadlifts + 1 Clean Pull
Saturday January 15, 2021 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 8
Jumping Jacks
Cossack Squats
Reverse Lunges
Front Rack Hold
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 35
6 Rounds
12 Kettlebell Swings
8 Burpees Over Bar
4 Squat Cleans (155/105)
6 Rounds
12 Kettlebell Swings
8 Burpees Over Bar
4 Thrusters (155/105)
*Go round for round with your partner
Saturday January 15, 2021 (Foundations)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
EMOM 10
Cardio
Samson Lunges
Air Squats
Cossack Squats
Jumping Jacks
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 30
1250m Bike / 500m Row / 400m Ski
Rest 1:00
21 Wall Balls
15 Kettlebell Swings
9 Push Ups
Rest 1:00
Sunday January 9, 2022 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 6
Cardio
Box Step Ups
Pass Throughs
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 35
50/35 Calories
50 Push Ups
50 Deadlifts (155/105)
50 Double Dumbbell Push Presses (50s/35s)
50 Box Jumps (30″/24″)
50 Double Dumbbell Hang Cleans (50s/35s)
50 Front Squats (155/105)
50 V-Ups
50 Burpees
Sunday January 9, 2022 (Strength)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
2 Rounds
30 Jumping Jacks
10 Pass Throughs
5 PVC Overhead Squat
A: Metcon (3 Rounds for weight)
Every 2:00 x 3
2 x (1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat)
B: Metcon (4 Rounds for weight)
Every 2:00 x 4
2 Below Knee Hang Snatches + 1 Slow Pull Snatch
C: Metcon (5 Rounds for weight)
Every 2:00 x 5
2 Slow Pull Snatches
D: Metcon (5 Rounds for weight)
Every 2:00 x 5
1 Slow Pull Snatch + 1 Snatch
E: Metcon (5 Rounds for weight)
Every 1:30 x 5
1 Snatch