Saturday October 16, 2021 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
3 Rounds
20 Jumping Jacks
10 Romanian Deadlifts
10 Scap Push Ups
10 Scap Pull Ups
A: Metcon (3 Rounds for reps)
3 Sets
AMRAP 9
6 Rounds:
5 Push Ups
10 Pull Ups
15 Air Squats
In Remaining Time, Max Rounds Of
3 Deadlifts (255/175)
6 Burpees Over The Bar
Rest 3:00 between AMRAPs
*Score is total deadlifts and burpees completed each AMRAP
Saturday October 16, 2021 (Foundations)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
EMOM 8
Cardio
Open Lunge
Box Step Ups
Box Pigeon
A: Metcon (4 Rounds for reps)
4 Rounds For Max Reps, 0:40 Work / 0:20 Rest
Calories
Dumbbell Hang Clean and Jerk
Lunges
Ring Rows
Dumbbell Box Step Ups
Sit Ups
Sunday October 10, 2021 (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 2:00 x 4
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat
B: Metcon (6 Rounds for weight)
Every 2:00 x 6
1 Power Snatch + 1 Snatch
C: Metcon (8 Rounds for weight)
Every 2:00 x 8
1-2 Paused Snatches
*Pause in catch
Sunday October 10, 2021 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
Jumping Jacks
Pass Throughs
Air Squats
A: Metcon (2 Rounds for reps)
AMRAP 14
9 Thrusters (95/65)
9 Pull Ups
Rest 2:00
AMRAP 14
18 Wall Balls (20/14)
9 Toes To Bar
*Go round for round with your partner the entire time
Saturday October 9, 2021 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
200m Jog
Iron Crosses
0:30 Front Rack Hold
Straddle Stretch
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 30
400m Team Run
24 Deadlifts (155/105)
24 Hang Power Cleans (155/105)
24 Front Squats (155/105)
24 Push Jerks (155/105)
Saturday October 9, 2021 (Foundations)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
EMOM 12
Skipping
Spidey Lunge + Twist
Straddle Stretch
A: Metcon (5 Rounds for reps)
5 Rounds For Max Reps
1:00 Wall Balls
1:00 Dumbbell Snatches
1:00 Burpee Tuck Jumps
1:00 Flutter Kicks
1:00 Double Unders
1:00 Rest
Sunday October 3, 2021 (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 1:30 x 3
3 Muscle Cleans + 3 Front Squats
B: Metcon (5 Rounds for weight)
Every 2:00 x 5
2 Paused Power Cleans
*Pause in catch
C: Metcon (8 Rounds for weight)
Every 2:00 x 8
2 Cleans
D: Metcon (4 Rounds for weight)
Every 2:30 x 4
3 Paused Clean Pulls
*Pause just below knee
Sunday October 3, 2021 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
Jumping Jacks
Samson Lunges
Pass Throughs
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 30
Partner 1 does as many rounds as possible of:
12 Dumbbell Snatches (50/35)
6 Toes To Bar
3 Strict Handstand Push Ups
Partner 2 does 250m Row / 600m Bike / 200m Ski
Switch after each set of meters, pick up the AMRAP where your partner left off
Saturday October 2, 2021 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
Cardio
0:30 Cpssack Squats
Skipping
0:30 Floor Sweepers
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 40
40/30 Calories
80 Double Unders
40 Kettlebell Swings (53/35)
4x100m Relay Run
80 Double Unders
40 Wall Balls (20/14)
*Split reps with your partner however
Saturday October 2, 2021 (Foundations)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
EMOM 12
Cardio
0:30/side Lunge Hold
Plank
Cossack Squats
A: Metcon (4 Rounds for reps)
4 Rounds For Max Reps
1:00 Calories
Rest 0:30
1:00 Goblet Lunges
Rest 0:30
1:00 V-Ups
Rest 0:30
1:00 Burpees
Rest 0:30
1:00 Wall Balls
Rest 0:30