Wednesday, February 3rd 2021

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

2 rounds

1min Row/Bike/Ski/Run

3-5 Inch worms

B. Specific

3-5 reps on each movement

Metcon

A: Barbara Ann (5 Rounds for time)

5 Rounds, Each for Time:

20 Handstand Push-Ups

30 Deadlifts (135/95 lb)

40 Sit-Ups

50 Double-Unders

Rest 3 minutes between Each Round.
To learn more about Barbara Ann click here
Scaling Options:

Beginner:

5 rounds, each for time, of:

20 DB push press

30 deadlifts @light

20 sit-ups

50 Single-unders

Rest 3 minutes between rounds.

Intermediate:

5 rounds, each for time, of:

20 piked handstand push-ups

30 deadlifts 95/65lbs

30-40 sit-ups

25 double-unders

Rest 3 minutes between rounds.

Comp:

As written

Extra Accessory

Metcon (No Measure)

3 sets

8 Glute ham raise

Rest 60sec

60 sec Wall sit

Rest 60sec
If you don’t have enough GHDs or none, you can sub these with banded Hamstring curls OR partner up and have the partner hold the ankles down

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Wednesday, February 3rd 2021

CrossFit Basinview – Deka Comp Open

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Warm-up (No Measure)

A. General

3 minutes on the machine of your choice @easy

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Calves

B2. Banded hip mobilization

10 in and out/side

https://www.youtube.com/watch?v=qvT6u7JV0zU

C. Specific

2 sets

– 5/leg Deficit Reverse lunges (2 sec hold at the bottom without floor contact)

– 10 Empty barbell good morning

– 10 Wall slide https://www.youtube.com/watch?v=fy6obqzRHRE

– 3/leg Deadbug + Pullover https://www.youtube.com/watch?v=1OPKubsYFPs

Metcon

A: Barbara Ann (5 Rounds for time)

5 Rounds, Each for Time:

20 Handstand Push-Ups

30 Deadlifts (135/95 lb)

40 Sit-Ups

50 Double-Unders

Rest 3 minutes between Each Round.
To learn more about Barbara Ann click here
Goal: Muscular endurance

This is a super nice new benchmark workout by CrossFit. Your goal in this workout is going to keep a consistent pace.

– The HSPU will be the hardest part since they demand more strength. If those are hard for you, then make sure to NEVER reach failure and try to use hip extension as much as possible. -If those are your jam, then aim for unbroken sets all the way. -For the Deadlift, I strongly suggest you to break the 30 reps in sets of 10’s even if you are super strong at Deadlift. This will reduce tension and help you to not to be broken tomorrow. Have in mind that this is 150 Deadlifts. Keep moving on the Sit-ups and do your best on the Double-unders.

Targets:

Top 500 athletes: Each round sub 4 @RPE 8/10

Top 10,000 athletes: Each round sub 5 @RPE 8/10

Weightlifting

B: Metcon (No Measure)

EMOM 6minutes

6 Ring dips

Hold 1sec at the bottom and explode up on every rep
Goal: Complement the vertical press with another angle of pressing

Points of performance:

– Please respect the pause and the intention of moving up as fast as possible

Accessory

C: Metcon (No Measure)

3 sets

8 Glute ham raise

Rest 60sec

60 sec Wall sit

Rest 60sec

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Tuesday, February 2nd 2021

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

10/8 cal Row/Bike/Ski or 200m Run @Easy

10 Muscle Snatch

10 Scorpions

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

https://www.youtube.com/watch?v=-CiWQ2IvY34

C. Specific

2 sets

10 Prone W-Y

https://youtu.be/n65wtVlOT_c

5 Tall snatch

5 sots press

Metcon

A: Metcon (AMRAP – Rounds and Reps)

3 x AMRAP 4minutes

12 OH Squat @95/65lbs

10 Power Snatch @95/65lbs

8 Bar facing Burpees

Rest 2 between each AMRAP

KG: 42/30

Score: Total rounds + reps

(Start where you left off for one total score)
Scaling Options:

Beginner:

3 x Amrap 4

12 OH Squat @light

10 Power Snatch @light

4-6 Burpees

Rest 2 between each amrap

Intermediate

3 x Amrap 4

12 OH Squat @65/45 lbs

10 Power Snatch @65/45 lbs

6-8 Bar facing Burpees

Rest 2 between each amrap

COMP:

3 x Amrap 4

12 Cal Assault Bike

10 Power Snatch @95/65 lbs

8 Bar facing Burpees

Rest 2 between each amrap

Movement Conditioning

B: Metcon (4 Rounds for reps)

4 sets

30sec max strict Chin-ups

60 seconds Recovery Cal Row @damper 1

Score: Total chin-up reps

TC: 6mins
Scaling Options

Beginner:

4 sets

30 sec max Body row

60 seconds Recovery Cal Row @damper 1

Intermediate:

4 sets

30 sec max strict Assisted Chin-ups @3sec negative

60 seconds Recovery Cal Row @damper 1

COMP:

4 sets

3 Rope climb or Max strict Chin-ups

100′ Front Rack Carry @2×70/50

60 seconds Recovery Cal Ski

Cool down

Metcon (No Measure)

Upper Trap Stretch

30-60 seconds per side

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Tuesday, February 2nd 2021

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

– Lats

B2. Prone floor angel

5 reps, slow and controlled

Aim to reach as much height as possible with your arms

https://www.youtube.com/watch?v=8B6k7hYM6Tk

C. Specific

5 Scap Push

5/arm Bottom up KB Press

5/arm KB Windmill

5/leg Mini band psoas march https://www.youtube.com/watch?v=liFK-1ln4M8

Metcon

A: Metcon (3 Rounds for reps)

3 x AMRAP 4minutes

12 Cal Assault Bike

10 Power Snatch @95/65lbs

8 Bar facing Burpees

Rest 2minutes between each amrap
Goal: Improve 12 minutes workout with lightweights and high stamina demands

Points of performance:

– We splitted the 12 minutes in 3 here in order to allow you to maintain a consistent intensity until the end.

– We reduced the length of the intervals by 1 minute compared to last week for the deload and we ask you to reduce your intensity a little too.

-A perceived offert of 8.5/10 would be perfect. Uncomfortable but enjoyable. Next week we jump into some 6 minutes intervals. This will be fun and spicy.

Targets:

Top 500 athletes: 2 rounds + @RPE 8/10

Top 10,000 athletes: In your burpees of the second round @RPE 8/10

Movement Conditioning

B: Metcon (No Measure)

4 sets

3 Rope climb or Max strict Chin-ups

100′ Front Rack Carry @2×70/50lbs

60sec Recovery Ski
Goal: Pull with a different grip (neutral or supinated) + core

Points of performance:

– For the front rack carry, please pretend you are in competition with strict standards. Do it properly: with one part of the DB on your shoulder and the other in the air in front of you.

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Accessory

C: Metcon (No Measure)

3 sets

8 Heavy DB/KB Seal Row 3sec eccentric

10 Banded Y’s

30 fast Banded Lat Pulldown

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Monday, February 1st 2021

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

60sec Row/Bike/Run/Ski @ easy

30sec Banded sidewalks (15sec/side)

60sec Row/Bike/Run/Ski @ Moderate

30sec Pause Air squats

60sec Row/Bike/Run/Ski @ Hard

B. Mobility

Rotating full squat T spine rotations

60sec

https://youtu.be/w4IdAUSHJUU

C. Specific

1 set

6/6 Bulgarian split squats

6 Good mornings

6 hang muscle snatch

6 Front squats

6 push press

Then build to working set of:

3 Hang power cleans

3 Front squats

3 Jerks

Metcon

A: Metcon (Time)

3 rounds for time

750m Row

50 Wall Ball @20/14lbs

KG: 9/6

Score: Time

TC: 22mins
Scaling Options:

Beginner:

3 rounds for time

500m Row

30-50 Wall Ball @Light

Intermediate:

As written

COMP:

3 rounds for time

750m Row

100′ HS walk

50 Wall Ball

Weightlifting

B: Metcon (Weight)

EMOM 10minutes

3 Hang Clean

3 Front Squat

3 Jerk

@60-70%

Score: Barbell load
Scaling Options:

Beginner:

EMOM 10 @Moderate

3 Hang Clean

3 Front Squat

3 Push press

Intermediate:

As written

COMP:

@185/125lbs

Extra Accessory

Metcon (No Measure)

HS walk practice

Choose from one of these drills:

– Shoulder taps, facing wall

– Shoulder taps, feet on box

– Walk around the box

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Monday, February 1st 2021

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

B2. World greatest stretch

5 repetitions/side

https://www.youtube.com/watch?v=8B6k7hYM6Tk

C. Specific

2 sets

5/5 Single leg Hip Thrust

5/arm Single arm KB Front Squat

5/arm KB Clean and Jerk

5 Burpee to HS hold (1-2 sec hold or simply an attempt)

Metcon

A: Metcon (Time)

3 rounds for time

750/700m Row

100′ HS walk

50 Wall Ball @20/14lbs
Goal: Push/Pull endurance

Points of performance:

– Stay in the comfort zone for the entire workout

– Break the HS walk in portions of 25’ if possible

– Short and consistent sets on the Wall ball shots

Targets:

Top 500 athletes: Sub 21 with a RPE of 8/10

Top 10,000 athletes: Sub 23 with a RPE of 8/10

Weightlifting

B: Metcon (No Measure)

EMOM 10minutes

3 Hang Clean

3 Front Squat

3 Jerk

@185/125lbs
Goal: Barbell Cycling endurance

Points of performance:

– It’s deload, make sure the weight does not exceed 70% of your 1RM Clean and Jerk.

– You must feel good for the entire EMOM. Reduce weight as needed.

– Aim to create as much speed as possible in the ascent of the squat

– Focus on applying a continuous force with your arms on the drive of the jerk. Do not just drop under the bar trying to lock your elbows fast.

Accessory

C: Metcon (No Measure)

Shrimp Squats

3 x 8reps per leg

Rest 60-90 seconds between sets

3secs eccentric

1sec at the bottom
Goal: Improve your leg strength-endurance and stability

Points of performance:

– Keep your entire foot on the ground.

-Control the descent (eccentric) by pressing simultaneously in your big toe, small toe and heel.

– Depending on your mobility, you might need to be more inclined at the bottom. Try to find a looking point allowing you to maintain balance. Looking forward may not be the optimal thing for this exercise and the pistols.

Advanced: Deficit

Intermediate: Flat

Beginner: Elevated

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Core

D: Metcon (No Measure)

3 sets

60 sec/elbow Side plank

15 Reverse hypers @light
Goal: Core stability + low back decompression

Points of performance:

Side plank

Neutral spine

Reverse hyper

In order to create some traction, you will need to let your feet fall down with the gravity. I don’t want you to release all the tension in the eccentric portion, but do not control completely the way down.

Sunday January 31, 2021 (Partner)

CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 8

Box Step Ups

0:30 Warrior Squats

Cardio

0:30 Elbow Rotations

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

8 Box Jump Overs (30″/24″)

8 Front Squats (135/95)

8 Calories
*Go round for round with your partner

Sunday January 31, 2021 (Strength)

CrossFit Basinview – Foundations

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WU: Warm-up (No Measure)

2 Sets

Guided Hip and Ankle Sequence

2 Sets

Guided Shoulder and Lat Sequence

A: Metcon (No Measure)

3 Sets

3 Tall Muscle Cleans + 2 Front Squats
*Do this with an empt bar

B: Metcon (Weight)

5 Sets

3 x High Hang Muscle Clean + front Squat
*Build throughout

C: Metcon (Weight)

4 Sets

4 Reverse Halting Clean Deadlift

D: Metcon (No Measure)

4 Sets

1 Tall Jerk Balance + 5 Press in Splits
*Do this with an empty bar

Sunday, January 31st 2021

CrossFit Basinview – Deka Comp Open

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Rest Day

Sunday, January 31st 2021

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 Rounds

60 Seconds Row/Bike/Run/Ski @Easy

50′ Bear Crawl

25ft in and out ladder drill

https://youtu.be/l1zDFfVB0mQ

B. Mobilty

60sec Quadruped calf pedals

https://youtu.be/Ohyf69vbHbA

C. Specific

3 sets

10 Band pull aparts

5/5 Farmers press*

10 Overhead lunges @45/25lb plate

Metcon

A: Metcon (Time)

3 rounds

20 Box jumps @24/20″

10 Strict press @95/65lbs

3min rest

3 rounds

15 Push press @135/95 lbs

15 Bar facing burpees

KG:

42/30

60/42

Score Total time

TC: 20mins
Scaling options

Beginner:

3 rounds

20 Box jumps @low

10 Strict press @moderate

3min rest

3 rounds

15 Push press @same weight on the bar as part 1

8-10 Burpees

Intermediate

3 rounds

15-20 Box jumps @24/20″

10 Strict press @65/45lbs

3min rest

3 rounds

15 Push press @95/65lbs

12-15 Bar facing burpees