Friday September 30, 2022

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 6

Cardio

Iron Crosses

6/side Single Leg Deadlifts

A: Metcon (4 Rounds for weight)

Every 2:30 x 4

2 Deadlifts
*No touch and go or dropping from the top, try to pick a heavy weight and stick with it for all 4 sets

B: Metcon (Time)

4 Rounds For Time

40/30 Calorie Row / 30/20 Calorie Bike / 35/28 Calorie Ski

20 Dumbbell Snatches (50/35)

10 Overhead Dumbbell Lunges (50/35)

5 Wall Walks

Extra: Metcon (No Measure)

OPTIONAL Accessory

4 Sets

20 Band Pull Aparts

10/side Palloff Presses

10 Double Dumbbell Front Raises

Thursday September 29, 2022

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 6

Box Step Ups

Pass Throughs

3 Deadlifts + 3 Tall Muscle Snatches + 3 Overhead Squats

A: Metcon (7 Rounds for weight)

Every 2:00 x 7

1 Snatch + 1 Hang Snatch
*Try to go heavier than last Tuesday

B: Metcon (AMRAP – Rounds and Reps)

-Individual Version-

AMRAP 20

30/20 Calorie Bike / 55/38 Calorie Row / 45/35 Calorie Ski

4 Rounds

5 Box Jumps (24″/20″)

10 Push Ups

15 Hang Snatches (75/55)

-Partner Version-

AMRAP 20

50/35 Calorie Bike / 75/50 Calorie Row / 65/40 Calorie Ski

8 Rounds

3 Box Jumps (24″/20″)

6 Push Ups

9 Hang Snatches (75/55)

Extra: Metcon (No Measure)

OPTIONAL Accessory

5 Sets

75’ Sandbag Carry

5 Sandbag Squats

Wednesday September 28, 2022

CrossFit Basinview – CrossFit

View Public Whiteboard

A: Metcon (6 Rounds for weight)

Back Squats

Every 1:30 x 6

6 reps @ 65%

B: Metcon (6 Rounds for reps)

6 Rounds:

AMRAP 2

35 Double Unders

10 Hang Power Clean and Jerks (75/55)

10 Burpee Over Bar

Max Wall Balls

Rest 1:00

Extra: Metcon (No Measure)

EMOM 10

1-2 Rope Climbs

Tuesday September 26, 2023

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 6

Cardio

Up/Down Dogs

15 Band Pull Aparts

A: Metcon (No Measure)

EMOM 10

Min 1: 12/10 Cals

Min 2: a pressing movement of your choice

B: Metcon (Time)

For Time

140/100 Calories

EMOM: 1 Burpee and add 1 each min

Extra: Metcon (No Measure)

Partner barbell curls

I go, you go until 120 total reps

Monday September 26, 2022

CrossFit Basinview – CrossFit

View Public Whiteboard

Warm Up

EMOM 8

Cardio

Single Arm DB Thruster

Wide Leg Walkouts

RDLs

A: Metcon (5 Rounds for weight)

Every 3:00 x 5

8 Deadlifts

B: Metcon (4 Rounds for time)

Every 5:00 x 4

25/18 Calorie

12 Double Dumbbell Thrusters

8 Pull Ups

Extra: Metcon (No Measure)

Accessory

3 rds

L sit or L hang

30sec on 1 min off

Sunday September 25, 2022 (Strength)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

10 Warrior Squats

5 Elbow Rotations

A: Metcon (4 Rounds for weight)

Every 2:00 x 4

5 Presses in Jerk

B: Metcon (3 Rounds for weight)

Every 2:00 x 3

3 Muscle Cleans + 3 Tall Jerks + 3 Jerks

C: Metcon (6 Rounds for weight)

Every 2:00 x 6

2 Paused Hang Clean and Jerks
*Pause in Catch in Clean and in Jerk

D: Metcon (4 Rounds for weight)

Every 2:00 x 4

2 Hang Clean and Jerks

E: Metcon (4 Rounds for weight)

Every 2:00 x 4

1 Hang Clean and Jerk

Sunday September 25, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Cardio

Iron Crosses

Front Rack Hold

Quad Foam Roll

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

96/68 Calorie Row / 68/48 Calorie Bike / 82/58 Calorie Ski

24 Deadlifts (155/105)

24 Hang Power Cleans (155/105)

24 Front Squats (155/105)

24 Push Jerks (155/105)

Saturday September 24, 2022 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Cardio

Spidey Lunge + Twist

Cossack Squats

6/side Single Leg Deadlifts

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 24, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Jumping Jacks

Samson Lunges

Quad Foam Roll

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

Friday September 23, 2022

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 6

Skipping

Spidey Lunge + Twist

3 Deadlifts + 3 Tall Muscle Cleans + 3 Strict Presses

A: Metcon (8 Rounds for weight)

Every 1:30 x 8

2 Power Clean and Jerks
*Try to start a little heavier than last week

B: Metcon (Time)

4 Rounds For Time

50 Double Unders

25 Wall Balls (20/14)

20 Toes To Bar

10 Double Dumbbell Hang Clean and Jerks (50s/35s)

Extra: Metcon (No Measure)

OPTIONAL Accessory

EMOM 12

1 Set of Strict Handstand Push Ups