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
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