CrossFit – Wed, May 1

CrossFit Basinview – CrossFit

Metcon (Partner)

For time:

Pick One

Row or Ski 10k

Run 8k

Bike 600 Cals

Break up as you see fit with your partner

Cap 30min

CrossFit – Tue, Apr 30

CrossFit Basinview – CrossFit

Metcon

5 rounds for quality of:

Run, 400 m

Side Plank, L 30 secs/R 30 secs

20 Dumbbell Box Step-ups 50/35

10 Strict Chest-to-bar Pull-ups

Cap 30

CrossFit – Mon, Apr 29

CrossFit Basinview – CrossFit

Overhead Squat (Every 2min x5
OHS
1×5 55%
1×5 64%
2×5 67%
1×5 55%
)

Metcon

For time:

150 Alt Hang DB Snatches 50/35

Cap 13min/Goal Sub 7

Cool Down

Tabata

Arch Rock

Hollow Rock

Sunday Apr 30, 2023 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Cardio

Spidey Lunge + Twist

Box Step Ups

Inchworms

A: Metcon (5 Rounds for reps)

AMRAP 6

18 Deadlifts (135/95)

12 Lateral Jumps Over Bar

6 Thrusters (135/95)

-Straight Into-

AMRAP 6

Max Calories

-Straight Into-

AMRAP 6

18 Deadlifts (135/95)

12 Lateral Jumps Over Bar

6 Thrusters (135/95)

-Straight Into-

AMRAP 6

Max Calories

-Straight Into-

AMRAP 6

18 Deadlifts (135/95)

12 Lateral Jumps Over Bar

6 Thrusters (135/95)
*Go round for round on the first/third/fifth AMRAPs, partner holds a plate (45/25) while the other partner accumulates calories in the second and fourth AMRAPs.

Sunday April 3, 2022 (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 (3 Rounds for weight)

Every 2:00 x 3

2 Hang Snatches + 2 Overhead Squats

B: Metcon (3 Rounds for weight)

Every 2:00 x 3

1 Hang Snatch + 1 Below Knee Snatch

C: Metcon (3 Rounds for weight)

Every 2:00 x 3

1 Hang Snatch + 1 Snatch

D: Metcon (4 Rounds for weight)

Every 2:30 x 4

1 Snatch

E: Metcon (4 Rounds for weight)

Every 2:00 x 4

3 Paused Overhead Squats
*Pause in the bottom

Sunday April 3, 2022 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

Warm Up

EMOM 12

Cardio

Spidey Lunge + Twist

Rig Calf Stretch

Straddle Stretch

Metcon

5 Rounds For Max Reps

1:00 Kettlebell Swings

1:00 Calories

1:00 Ball Slams

1:00 Double Unders

1:00 Air Squats

1:00 Rest

Saturday April 29, 2023 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Row

Iron Crosses

Front Rack Hold

Straddle Stretch

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

80/55 Calorie Row / 55/40 Calorie Bike / 60/45 Calorie Ski

50 Wall Balls (20/14)

30 Push Presses (135/95)

50 Dumbbell Box Step Ups (50/35)

30 Front Squats (135/95)

Saturday April 27, 2024

CrossFit Basinview – CrossFit

View Public Whiteboard

Friday April 28, 2023

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

3 Rounds

30 Single Unders

5/side Single Leg Glute Bridges

5 Beat Swings

5 Pass Throughs

15 Russian Kettlebell Swings

A: Metcon (No Measure)

EMOM 15

Station 1 – Muscle Ups or CTB

Station 2 – Ring Dips or Bench Dips

Station 3 – Handstand Hold / Handstand Walk Work

Choose a rep scheme that allows you to work for 30-40sec/ station

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

3 Wall Walks

6 Burpee Pull Ups

12 Overhead Squats (95/65)

24 Kettlebell Swings (53/35)

Extra: Metcon (Weight)

OPTIONAL Accessory

Accumulate 24 Turkish Get Ups