Sunday October 2, 2022 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
Cardio
Spidey Lunge + Twist
Quad Foam Roll
Warrior Squats
A: Metcon (Time)
6 Rounds For Time
20/15 Calorie Bike
24 Wall Balls (20/14)
20/15 Calorie Row
24 Dumbbell Snatches (50/35)
80 Double Unders
*Alternate with your partner each movement
Sunday October 2, 2022 (Strength)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
2 Rounds
30 Jumping Jacks
10 Pass Throughs
5x Overhead Squat Therapy
A: Metcon (2 Rounds for weight)
Every 2:00 x 2
1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat
B: Metcon (3 Rounds for weight)
Every 2:30 x 3
2 Hang Snatches + 1 Overhead Squat
C: Metcon (3 Rounds for weight)
Every 2:30 x 3
2 Below-Knee Snatches
D: Metcon (4 Rounds for weight)
Every 2:30 x 4
1 Below-Knee Snatch + 1 Snatch
E: Metcon (4 Rounds for weight)
Every 2:30 x 4
1 Snatch
Saturday October 1, 2022 (Foundations)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
EMOM 12
Cardio
Open Lunge
Box Step Ups
Box Pigeon
A: Metcon (5 Rounds for reps)
5 Rounds, 0:40 Work / 0:20 Rest
Calories
Dumbbell Hang Clean and Jerk
Lunges
Dumbbell Box Step Ups
V-Ups
1:20 Rest after each round
Saturday October 1, 2022 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 8
Jumping Jacks
Spidey Lunge + Twist
Pass Throughs
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 Cleans (155/105)
6 Burpees Over The Bar
Rest 3:00 between AMRAPs
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
Sunday September 18, 2022 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
Cardio
Pass Throughs
Box Step Ups
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
Sunday September 18, 2022 (Strength)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
2 Rounds
30 Jumping Jacks
10 Pass Throughs
5 PVC Overhead Squat
A: Metcon (4 Rounds for weight)
Every 1:00 x 4
1 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat
B: Metcon (4 Rounds for weight)
Every 2:00 x 4
2 Snatches + 2 Overhead Squats
C: Metcon (5 Rounds for weight)
Every 2:30 x 5
2 Paused Snatches
*Pause in Catch
D: Metcon (6 Rounds for weight)
Every 2:00 x 6
1 Snatch