Michelle Basnett was born in Cape Town, South Africa, but moved to the United States when she was four years old. She formally practiced gymnastics, tumbling, and cheerleading before discovering CrossFit at a young age when her cheerleading team disbanded and she needed a way to stay fit.
Her passion for fitness and competition grew even stronger after she started CrossFit. It has improved her lifestyle, given her a new perspective on what fitness and nutrition should be, and provided her with an amazing community to be a part of.
Basnett was not naturally a competitive person, but the constant challenge and getting better brought out a more competitive side. Her determination, persistence, hard work, and patience have helped her meet and continuously achieve her fitness goals. With an awe-inspiring overall finish in the 2021 Open (3rd in Africa) and Quarterfinals (1st in Africa), Michelle is looking to make Mid Atlantic regionals and then qualify for the CrossFit Games.
In addition to being a full-time athlete, she is now a CrossFit L-1/CrossFit Gymnastics Certified Coach. Coaching has always been a passion of hers, and she wants nothing more than to teach and encourage people to achieve their fitness goals and dreams.
Still early in her career, Michelle Basnett is constantly striving to make a name for herself. However, her Instagram is chock-full of exciting content that will help you get to know her better, and it is well worth a follow.
Michelle Basnett Workout
At this level, her training takes at least six hours per day. Michelle Basnett’s training consists of two two-to-three-hour sessions. Her workout plan includes weightlifting, gymnastics, cardio, swimming, and track sessions to account for the diverse nature of CrossFit games. She also does an evening recovery workout that includes stretches and roll-out exercises to help her recover.
Monday: Cardio, Strength Training, AMRAP Workout
Cardio Session
She always includes cardio-exercise sessions to improve her physical strength, stamina, and endurance. Cardiovascular training boosts athletic performance by allowing you to process oxygen and produce energy at a higher rate, allowing your body to use less energy to achieve the same level of performance as before and recover faster.
For time
- 1-mile run
- 100 calorie air bike
- 100 calorie ski
- 100 calorie row
- 1-mile run
Strength Training
Her strength training routine includes the following exercises:
- Squats: 3 sets of 8-12 reps
- Deadlifts: 3 sets of 10-12 reps
- Push Press: 3 sets 8-12 reps
- Dumbbell Thrusters: 3 sets of 10 reps
- Clean and Jerk: 3 sets of 8-10 reps
- Bench Press: 3 sets of 10 reps
- Walking Lunge: 4 sets of 10-15 reps per leg
- Kettlebell Swings: 10, 20, 30, 40 reps
- Dumbbell Man Maker: 4 sets of 6 reps
- Wall Ball: 3 sets of 12–15 reps
- Pull-ups: 4 sets of 10-12 reps
- Push-Ups: 4 sets of 15 push-ups
- Air Squats: 3 sets of 12–15 reps
AMRAP Workout
3 Rounds For Total Reps in 17 minutes
- 1 minute Wall Ball Shots (20/14 lb)
- 1 minute Sumo Deadlift High-Pulls (75/55 lb)
- 1 minute Box Jumps (20 in)
- 1 minute Push Press (75/55 lb)
- 1 minute Row (calories)
- 1-minute Rest
Tuesday: Swim Session, Technique Training, EMOM Session
Wednesday: Track Session, Strength Training, Cardio
Thursday: Cardio, Technique Training, Swim Session
Friday: Track Session, Strength Training, EMOM Session
Saturday: Road Bike Session
Sunday: Rest
Michelle Basnett Diet Plan
CrossFit incorporates physically demanding activities such as gymnastics, weightlifting, and cardio. To perform at your best, you must be properly fueled. Nutrition is regarded as the foundation of CrossFit training. Michelle Basnett’s diet is low in carbs but high in lean proteins, healthy fats, and micronutrients from whole plant foods.
- Breakfast: scrambled eggs, grilled bacon, spinach.
- Pre-Workout Shake: whey protein powder, semi-skimmed milk, and banana.
- Post-Workout Shake: almond milk, banana, oats, whey protein powder.
- Lunch: steak with grilled vegetables and fruit salad.
- Snack: tuna salad and avocado.
- Dinner: lemon chicken with smashed sweet potato and Greek salad.
Michelle Basnett Supplements
Incorporating the right supplements into your post-workout recovery routine will help you recover faster, improve muscle repair, and prevent muscle mass breakdown, allowing you to perform at your best. Her favorite products are as follows:
- Whey
- Vitargo
- BCAAs
- Creatine
- L-Glutamine
- Multi Vitamins
- Fish Oil
