Sunday July 10, 2022
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
2 Rounds
30 Jumping Jacks
10 Warrior Squats
5 Elbow Rotations
A: Metcon (3 Rounds for weight)
Every 2:00 x 3
1 Clean Pull + 1 Muscle Clean + 1 Jerk
B: Metcon (5 Rounds for weight)
Every 2:00 x 5
2 x (1 Power Clean + Jerk)
C: Metcon (5 Rounds for weight)
Every 2:00 x 5
1 Power Clean + 1 Clean + 1 Jerk
D: Metcon (5 Rounds for weight)
Every 2:00 x 5
1 Clean + Jerk
Sunday July 10, 2022 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 8
Cardio
Spidey Lunge + Twist
Box Step Ups
Inchworms
A: Metcon (5 Rounds for reps)
AMRAP 6
12 Hang Power Cleans (115/85)
8 Front Squats (115/85)
4 Push Presses (115/85)
-Straight Into-
AMRAP 6
Max Calories
-Straight Into-
AMRAP 6
12 Hang Power Cleans (115/85)
8 Front Squats (115/85)
4 Push Presses (115/85)
-Straight Into-
AMRAP 6
Max Calories
-Straight Into-
AMRAP 6
12 Hang Power Cleans (115/85)
8 Front Squats (115/85)
4 Push Presses (115/85)
*Go round for round on the first/third/fifth AMRAPs, partner holds a plate (45/25) while the other partner accumulates calories in the second and fourth AMRAPs.
Saturday July 09, 2022 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 9
Cardio
Quad Foam Roll
Cossack Squats
A: Metcon (5 Rounds for reps)
AMRAP 7
5 Toes To Bar
5 Push Ups
15 Air Squats
-Straight Into-
AMRAP 7
800m Relay Run
50/35 Calorie Row / 35/20 Calorie Bike / 45/28 Calorie Ski
-Straight Into-
AMRAP 7
5 Toes To Bar
5 Push Ups
15 Air Squats
-Straight Into-
AMRAP 7
800m Relay Run
50/35 Calorie Row / 35/20 Calorie Bike / 45/28 Calorie Ski
-Straight Into-
AMRAP 7
5 Toes To Bar
5 Push Ups
15 Air Squats
*Go round for round on the first/third/fifth AMRAPs.
Saturday July 09, 2022 (Foundations)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
EMOM 9
Cardio
Samson Lunge
Iron Crosses
A: Metcon (AMRAP – Rounds and Reps)
7 Rounds
3:00 Work / 1:00 Rest
AMRAP
30 Lunges
20 Kettlebell Swings
10 Push Ups
200m Run
30 Sit Ups
20 Wall Balls
10 Burpees
20/15 Calorie Row / 15/10 Calorie Bike / 18/12 Calorie Ski
Sunday July 03, 2022 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 8
Cardio
Spidey Lunge + Twist
Box Step Ups
Inchworms
A: Metcon (5 Rounds for reps)
AMRAP 6
12 Hang Power Cleans (115/85)
8 Front Squats (115/85)
4 Push Presses (115/85)
-Straight Into-
AMRAP 6
Max Calories
-Straight Into-
AMRAP 6
12 Hang Power Cleans (115/85)
8 Front Squats (115/85)
4 Push Presses (115/85)
-Straight Into-
AMRAP 6
Max Calories
-Straight Into-
AMRAP 6
12 Hang Power Cleans (115/85)
8 Front Squats (115/85)
4 Push Presses (115/85)
*Go round for round on the first/third/fifth AMRAPs, partner holds a plate (45/25) while the other partner accumulates calories in the second and fourth AMRAPs.
Sunday July 03, 2022 (Strength)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
2 Rounds
30 Jumping Jacks
10 Warrior Squats
5 Elbow Rotations
A: Metcon (3 Rounds for weight)
Every 2:00 x 3
1 Clean Pull + 1 Muscle Clean + 1 Jerk
B: Metcon (5 Rounds for weight)
Every 2:00 x 5
2 x (1 Power Clean + Jerk)
C: Metcon (5 Rounds for weight)
Every 2:00 x 5
1 Power Clean + 1 Clean + 1 Jerk
D: Metcon (5 Rounds for weight)
Every 2:00 x 5
1 Clean + Jerk
Saturday July 02, 2022 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 8
Jumping Jacks
Samson Lunges
Pass Throughs
Rig Ankle Stretch
B: 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
Saturday July 02, 2022 (Foundations)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
EMOM 8
Cardio
Spidey Lunge + Twist
Cossack Squat
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
Sunday June 26, 2022 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 6
Cardio
Up/Down Dogs
Warrior Squats
A: Metcon (Time)
40 Rounds For Time
6/4 Calories
6 Double Dumbbell Hang Cleans (50s/35s)
6 Double Dumbbell Squats (50s/35s)
Sunday June 26, 2022 (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
2 Paused Snatches
*Pause at Knee and in Catch
C: Metcon (5 Rounds for weight)
Every 2:30 x 5
2 Snatches
D: Metcon (3 Rounds for weight)
Every 2:30 x 3
3 Snatch Pulls