March 8, 2020

Announcements and Messages

CrossFit Teens starts again this week!

After the success of our first block for CrossFit Teens, it’s here to stay. This time around we’ll be doing a 4 week block that runs Tuesdays 4.30pm-5.30pm and Fridays from 4pm-5pm. To get involved, your 12-16 year olds can either join both classes across the 4 week block for £60, or £30 if they can only attend one day or the other.

The CrossFit Teens class is an excellent class for your young exercisers to get fit, gain awareness and also learn more about all things health and fitness. Expect them to cover a range of movements within the class and walk away each time feeling motivated and excited for their next session!

To book, please email info@basefitness.co.

Beyond Training

Recipe of the Week – Mushroom Hash Poached Eggs
Back to breakfasts this week and swapping out potato hash, for some mushrooms! This recipe will see you hit 3 of your 5 a day before you even make it to lunch. Give it a try and let us know what you think!

https://www.bbcgoodfood.com/recipes/mushroom-hash-poached-eggs

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Weekly Workouts

Base CrossFit

Monday

In Pairs – 2 Rounds for time
100 Wall Balls (heavy RX+ if can do 50 wall balls UB)
75 Box Jump Overs
50 Deadlifts (100/70)
25 Strict ring dips (or dips on toes)

Tuesday

A)
Build to Heavy
1 Hang Power Clean
1 Power Clean

B)
12 – 1
Hang Power Clean 42.5 / 30
Burpees over the Bar

Wednesday

A)
10-8-6-4-4
Push Press

B)
30 seconds on/off x 20
Alt each round
Kcal Ski
Push Press 42.5/30

Thursday

A)
Back Squat
5 sets of 8 reps

B)
20 min AMRAP for quality
20 KB reverse lunges
10 broad jumps
20 Kcal bike
30 sec L sit/ Knee tuck

Friday

5min AMRAP
30 Double Under
10 V-Sit

Rest 1 minute

5min AMRAP
15 KB swings
15 Air Squats
15 Ring Rows

Rest 1 minute
x 3

Saturday

In Pairs –

For time:
Alternating minute (1 partner work 1 min, 1 partner rest 1 minute) –
EMOM 8 burpees OTB
100 Power Cleans (60/40)
100 Push Press (60/40)
50 CNJ (60/40)

Base Strength

Monday

A)
4 x 8 Bench press

B)
16 min AMRAP
10 muscle clean and strict press
15 DB Front Squats
15 Bench dips
30 second hollow hold/tuck hold

C)
45 secs on/off
banded face pulls
x 2

Friday

A)
Deadlift
5 x 5 tempo (3 sec up/lower)

B)
10 down to 1
Barbell Front Squat
Single Arm Strict press
Front rack reverse lunges (each leg)

Sunday

Repeat Friday’s Strength class

Base Conditioning

Tuesday

4 sets of:
8 rounds of 20 sec on / 10 sec off
Kcal Run
Barbell Thrusters
Ski
Weighted Sit Ups
Down Ups

Wednesday

Row
3 min 15 sec work (1-3 sec faster than 2.5km pace)
45 sec rest
x 3

Ski
3 min 15 sec work (1-3 sec faster than 2.5km pace)
45 sec rest
x 3

Run
4.5 min work on 1.5 min rest / Aim to Run further than last week
x 2

Sunday

Repeat Wednesday conditioning