Friday September 30, 2022
CrossFit Basinview – CrossFit
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
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
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
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
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
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
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
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
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
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