Monday October 10, 2022
CrossFit Basinview – CrossFit
A: Metcon (No Measure)
Every 1:00 x 10
5 Pull Ups
5 Push Ups
5 Sit Ups
5 Air Squats
B: Metcon (4 Rounds for reps)
4 Rounds
AMRAP 4
30/20 Calorie
25 Wall Balls (20/14)
Max burpees in remaining time
Rest 2:00 between AMRAPs
Extra: Metcon (No Measure)
OPTIONAL Accessory
2 Rounds
15/side Palloff Presses
30 Russian Twists
30 Band Pull Aparts
Sunday October 9, 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 x (1 Muscle Snatches +1 Overhead Squat)
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
Sunday October 9, 2022 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
Jumping Jacks
Pass Throughs
Air Squats
PVC Overhead Squat Therapy
A: Metcon (2 Rounds for reps)
AMRAP 14
12 Front Squats (115/85)
8 Shoulder to Overheads (115/85)
4 Burpees Over Bar
Rest 2:00
AMRAP 14
12 Overhead Squats (95/65)
8 Kettlebell Swings (53/35)
4 Push Ups
*Go round for round with your partner the entire time
Saturday October 8, 2022 (Foundations)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
Cardio
Samson Lunges
Warrior Squats
Cossack Squats
Air Planes
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 30
30 Double Unders
20 Dumbbell Hang Snatches
10 Jump Squats
Rest 1:00
25/18 Calorie Bike / 35/25 Calorie Row / 30/20 Calorie Ski
Rest 1:00
Saturday October 8, 2022 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
Cardio
Spidey Lunge + Twist
Box Step Ups
Inchworms
A: Metcon (AMRAP – Reps)
3x
AMRAP 6
21 Russian Kettlebell Swings (72/53)
15 Lateral Jumps Over Kettlebell
9 Goblet Squats (72/53)
-Straight Into-
AMRAP 6
Max Calories
*Go round for round on the first AMRAP.
Partner holds a plate (45/25) while the other partner rows in the second AMRAP.
Friday October 6, 2023
CrossFit Basinview – CrossFit
A: Metcon (6 Rounds for weight)
Every 2:00 x 6
Push Press
1×10 70%
3×8 80%
1×6 90%
1×10 65%
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12 Clean and Jerks (135/95)
6 Pull Ups OR 2 Muscle Ups
3 Wall Walks
Extra: Metcon (No Measure)
Accessory
EMOM 4
Banded Lat Stretch
Scorpion
Thursday October 5, 2023
CrossFit Basinview – CrossFit
B: Metcon (AMRAP – Rounds and Reps)
-Individual Version-
EMOM 28
1. One Round Cindy
2. 12 Hang Power Snatches (75/55)
3. Cals
4. Rest 1:00
Score is total Cals
-Partner Version-
AMRAP 28
60 Hang Power Snatches (75/55)
60/40 Calorie
8 Rounds
5 Toes To Bar
10 Push Ups
15 Air Squats
Extra: Metcon (No Measure)
Accessory
x3
15 Banded Strict Pull Ups
Wednesday October 4, 2023
CrossFit Basinview – CrossFit
A: Metcon (6 Rounds for weight)
Every 2:30 x 6
Build to a max in the following complex
2 Deadlift, 2 Hang Cleans, 2 Front Squat, 1 STOH
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
14 Box Jumps (24″/20″)
12 Dumbbell Hang Snatches (50/35)
10 Dumbbell Overhead Lunges (50/35)
8 Pull Ups
Extra: Metcon (No Measure)
Accessory
Tabata
Z Presses
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