Wednesday, February 3rd 2021
CrossFit Basinview – CrossFit
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
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
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
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
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
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
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
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 – CrossFit
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