Sunday September 26, 2021 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Box Step Ups

0:30/side Frontal Leg Swings

Air Squats

0:30/side Samson Lunge Hold

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

50 Dumbbell Box Step Overs (50/35)

35 Push Presses (115/85)

50 Burpees

35 Front Squats (115/85)

Every 3:00, both partners run 200m, then continue with the AMRAP

Sunday September 26, 2021 (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 1:30 x 4

3 Muscle Cleans + 3 Front Squats

B: Metcon (6 Rounds for weight)

Every 2:00 x 6

1 Clean Pull + 2 Hang Cleans

C: Metcon (8 Rounds for weight)

Every 2:00 x 8

2 Paused Cleans
*Pause in catch

D: Metcon (3 Rounds for weight)

Every 2:30 x 3

5 Clean Deadlifts

Saturday September 25, 2021 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 10

0:45 Cardio

Samson Lunges

0:45 Air Squats

Cossack Squats

0:45 Jumping Jacks

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 28

15 Wall Balls

10 Sit Ups

5 Push Ups

Rest 1:00

400m Run

Rest 1:00

Saturday September 25, 2021 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Cardio

Box Step Ups

0:30 Inchworms

A: Metcon (3 Rounds for reps)

AMRAP 10

9/6 Calories

5 Burpee Box Jump Overs (24″/20″)

-Straight Into-

AMRAP 10

9/6 Calories

10 Push Ups

-Straight Into-

AMRAP 10

9/6 Calories

15 Kettlebell Swings (53/35)
*Go round for round with your partner for all 3 AMRAPs

Friday September 24, 2021

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 8

Jumping Jacks

0:30 Pass Throughs

Straddle Stretch

0:30 Hang

A: Metcon (6 Rounds for reps)

Every 5:00 x 3

Max Reps Strict Press

Max Reps Strict Pull Ups
*Aim for weights/movements that you can do at least 8 reps

*Log rounds 1-3 as the presses and rounds 4-6 as pull ups

B: Metcon (Time)

For Time

10-1 Wall Balls (20/14)

1-10 Ring Dips
*This goes 10 Wall Balls, 1 Dip, 9 Wall Balls, 2 Dips,…, 2 Wall Balls, 9 Dips, 1 Wall Ball, 10 Dips

Sunday September 19, 2021 (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 1:30 x 4

3 Muscle Cleans + 3 Front Squats

B: Metcon (6 Rounds for weight)

Every 2:00 x 6

2 Paused Cleans
*Pause at Knee and in Catch

C: Metcon (8 Rounds for weight)

Every 2:00 x 8

2 Cleans

D: Metcon (3 Rounds for weight)

Every 2:30 x 3

3 Clean Pulls

Sunday September 19, 2021 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 6

Cardio

0:30 Up/Down Dogs

0:30 Warrior Squats

A: Metcon (Time)

40 Rounds For Time

5 Burpees Over The Bar

5 Power Cleans (95/65)

5 Thrusters (95/65)

Saturday September 18, 2021 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Cardio

Spidey Lunge + Twist

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

Saturday September 18, 2021 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Jumping Jacks

Samson Lunges

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

Sunday September 12, 2021 (Strength)

CrossFit Basinview – Foundations

View Public Whiteboard

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

1 Snatch Pull + 2 Hang Snatches

C: Metcon (8 Rounds for weight)

Every 2:00 x 8

2 Paused Snatches
*Pause in catch

D: Metcon (3 Rounds for weight)

Every 2:30 x 3

5 Snatch Deadlifts