Thursday, October 29th 2020

CrossFit Basinview – Deka Comp Open

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Rest Day

Thursday, October 29th 2020

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3min Row or Bike @increasing intensity on each min

B1. Specific

2 sets

-7 scap pulls

-7 pause ring rows/body rows*

*pause 3sec at the top

B2. Specific (Before Metcon)

2 sets @30-40%

-30sec plate hops

-3 Low hang muscle snatch

-3 Snatch btn push press

-3 OHS

Gymnastics

A: Metcon (4 Rounds for reps)

4 sets

Max reps of

Strict Chin-ups with 10sec hold at the top

Rest 90 seconds
Time allotted: 10mins

Metcon

B: Metcon (No Measure)

EMOM 16mins

Odd: 12-15 Box jumps 24″/20″

Even: 10 Power Snatch @135/95lbs

Cool down

A. Band Lat Stretch

B. Calf stretch against rig or wall

()

Wednesday, October 28th 2020

CrossFit Basinview – Deka Comp Open

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

2 minutes Row or Bike

25’ Bear Crawl (There is no movement at all at the spine)

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Hamstrings

B2. PNF hamstring stretch

– Contraction for 5 seconds pulling against the band with your foot

– 5 seconds stretch, pulling your foot back with the band

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

2 sets

5/5 Face up chinese plank + knee drive https://www.youtube.com/watch?v=SpSk8-Xkghg

10 Prone press facing ground https://www.youtube.com/watch?v=h5WwBjG9Kzs

50’ Broad jumps

Weightlifting

A: Clean and Jerk (4 x 1+1+1+1)

4 sets

1 Clean pull

1 Hang Squat Clean

1 Push Jerk

1 Split Jerk

@70-70-75-75%

Athlete: In this third week of the weightlifting cycle, we continue to focus on the leg drive for the Jerk. This is why we programmed multiple variance of exercises, so your legs get tired and you have to push harder with your legs against the ground to create bar acceleration.

– Create tension with your legs

The barbell and the shoulders meet as soon as the feet land in the Squat stance in the turnover. This will allow you to slow the barbell down and reach the deep Squat in a position promoting efficiency.

Weightlifting

B: Front Squat (5 x 3 @70-75% with 2sec pause)

Athlete: Pause 2 seconds at sticking point in the descent. The sticking point should be the moment where you feel the bar the heaviest.

Rest 90-120 seconds between sets

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

10 Cal Bike

15 Wall Ball @20/14lbs

20 DB Step-up over @1×50/35lbs
Athlete: This workout is designed to improve your leg endurance and your capacity to move fast between light exercises. So focus on your transitions, trying to start the following movement as fast as possible even if you’re tired. It does not matter if you break the sets and the overall time is longer. Remember that we are in training and it’s the time to work on these kinds of things.

Accessory

D: Metcon (No Measure)

Copenhagen plank

EMOM 8minutes

Odd: 20-30 sec right side

Even: 20-30 seconds left side
Be careful for your knee here. If this is the first time for you with the movement, start with the leg on the bench variation.

()

Wednesday, October 28th 2020

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

1min Easy Row or Bike

30sec Rotating Scorpions

1min Moderate Row or Bike

30sec Full squat T-spine rotation

1min Hard Row or Bike

B. Mobility

Hip 90/90

45sec/side

https://www.youtube.com/watch?v=bGV0J-ESgb4

C. Specific

2 sets

-5/5 Back rack lunges

-3 Tempo jumping back squats @ 5 sec down

-3 Tall box jumps

Weightlifting

A: Back Squat (10 x 3 @85%)

Every 2mins for 20mins

3 reps @85%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

10 Cal Bike or row

15 Wall Ball 20/14lbs

20 DB Step-up over @24″/20″ 1×50/35lbs

Cool down

Lower Body Flow

()

Tuesday, October 27th 2020

CrossFit Basinview – Deka Comp Open

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

2 minutes Row or Bike

25’ Bear Crawl (There is no movement at all at the spine)

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Psoas smash

– Lat smash

B2. Wall slide + raise

10 repetitions

B3.

C. Specific

10 Deadbug Pullovers @light KB

https://www.youtube.com/watch?v=1OPKubsYFPs

5/5 Deficit calves raises

https://www.youtube.com/watch?v=Wi_dNQtgFfs

10/10 Seated vertical band pulls

https://www.youtube.com/watch?v=tUU-0soQOrE

Gymnastics

A: Metcon (No Measure)

HS Hold practice for 12 minutes

Every 3minutes, perform 50 Double-unders

Start with the Double-unders
Goal: Pressing endurance and OH stability

Points of performance:

– Keep a neutral head position between your arms

– Legs and upper body form a straight line. No scorpion.

– Use your hand and your fingers to find stability.

Metcon

B: Metcon (3 Rounds for time)

3 rounds, each for time

40 Cal Row

30 GHD Sit-ups

15 DB Bench Press @2×70/50lbs

Rest 1minute
Goal: Push/pull endurance in the horizontal plane

Row: Consistency ! Your main goal here is to keep tension in the chain for the entire pull. Keep the rower chain horizontal at all times.

GHD sit-ups: Keep your core braced

DB Bench Press: Stabilize your shoulders by keeping your shoulder blades down and together, driving into the bench.

Accessory

C: Metcon (No Measure)

Shoulder stability

Banded plank + shoulder touches

30 repetitions/side

()

Core

D: Metcon (Time)

For time

20-15-10

V-ups

Hollow body rocks

Arch rocks

Tuesday, October 27th 2020

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

1min Bike or Row @increasing intensity

30sec push up to downward dogs

B. Specific

1 set

-10 W band pull apart

-10/side Single arm DB press

-20sec nose to wall hold

Gymnastics

A: Metcon (Weight)

3 sets

5 strict press @RPE 7

3 wall climbs

Rest 2mins
Time allotted 12mins

Metcon

B: Metcon (Time)

3 rounds for time

40 Cal Row

30 TTB

15 Push ups
Time cap: 20mins

Cool down

Easy Bike or Row 2 minutes

Scorpion Stretch

4 x per side

()

Monday, October 26th 2020

CrossFit Basinview – Deka Comp Open

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

2 minutes Row or Bike

25’ Bear Crawl (There is no movement at all at the spine)

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Glutes

– Mid traps

B2. Prayer stretch

3 x 5 deep breaths

https://www.youtube.com/watch?v=f_o6EYUZ0xE

C. Specific

2 sets

7/7 Single leg RDL + knee drive

https://www.youtube.com/watch?v=2yyHn2K1JAc

5 Muscle Snatch in deep Squat

5 Seated high vertical jumps

Weightlifting

A: Snatch (4 x 1+2)

4sets of

1 Snatch high pull

2 Squat Snatch

@70-70-75-75%

Athlete:

This is the third session of the new weightlifting cycle, please respect the %. We combined a high pull with 2 Squat Snatch to fatigue the pulling portion and force you to be quick in the turnover.

Goal: Leg drive focus

Points of performance:

– Be snappy in the reception:

The quicker you create tension in your whole body, the stronger and more stable you will be. So, as soon as you complete your extension, pull yourself under the bar as fast as possible to lock your elbows and apply force against the ground with your legs.

Weightlifting

B: Back Squat (10 x 3 @85%)

Rest 2 minutes between sets

Goal: Moving a barbell a bit heavier than last week and continue to stimulate your body in order to make strength gains.

In this progression, we intentionally increase the weight slowly. Always be confident when you’re under the barbell. You should not worry at any moment about not going up.

Points of performance:

– Everything moves in harmony: No stripper Squat, no knee cave… Think about moving well and efficiently.

Metcon

C: Metcon (Time)

10 rounds for time

10 Cal Bike

6 Bar Facing Burpees

3 Power Clean @225/155lbs
Athlete: Having only 3 reps gives you the chance to move fast here. Even if you’re out of breath after completing them, you can move a little slower on the bike and the burpees.

Goal: Improve your capacity to move a mod-heavy bar for multiple reps with short breaks between them.

Points of performance:

– Move fast on the cleans !

Accessory

D: Metcon (Weight)

3 sets

30 seconds Tall kneeling D-ball hold (hugging)

60 seconds Mini band side walk
Tall kneeling D-ball hold:

– Knees are on the ground and the upper body is upright.

– Hold the ball at the chest.

Mini-band side walk:

– Hips and knees are slightly bent

– Keep the tension in the band for the entire 60 seconds

– Make it burn!

Monday, October 26th 2020

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

30sec Row or Bike @increasing intensity on each min

30sec Full squat T-spine rotation

B. Specific

1 set

-5 Jerk dips*

-5 push press

-5 jerk drops

-5 Front squats

-5 tall cleans

-5 Tempo clean & jerks*

*Tempo the pull on the clean and the dip on the jerk in order to drive off of a stable base

Weightlifting

A: Clean and Jerk (4 x 1+1+1+1)

4 sets

1 Clean pull

1 Hang Squat Clean

1 Push Jerk

1 Split Jerk

@70-70-75-75%

Time allotted 15mins

Metcon

B: Metcon (Time)

10 rounds for time

10 Cal Bike or Row

6 Bar Facing Burpees

3 Power Clean @205/135lbs
Time cap: 20mins

Cool down

200m Walk @ easy

Accumulate 1-2 minutes in Child’s pose

Sunday October 25, 2020 (Partner)

CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 8

Air Squats

0:30 Beat Swings

Up Dog to Down Dog

0:30 V-Ups

A: Metcon (Time)

3 Rounds

50 Wall Balls

40 Push Press (135/95)

30 Toes to Bar

20 Burpees

10 Bar Muscle Ups

Sunday October 25, 2020 (Foundations)

CrossFit Basinview – Foundations

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WU: Warm-up (No Measure)

3 Rounds

10 Kettlebell Strict Presses

10 Pass Throughs

10 Banded Pull Aparts

10 Elbow Rotations with an empty bar

A: Push Press

Build to a 3 Rep Max

B: Pendlay Row

3 Sets of 3 Reps
*Do all 3 sets at your heaviest weight from last week