Monday October 10, 2022

CrossFit Basinview – CrossFit

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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

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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

View Public Whiteboard

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

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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

View Public Whiteboard

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

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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

View Public Whiteboard

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

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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

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