Saturday, December 12th 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

– Calves

B2. PNF barbell/plates calves stretch

5 repetitions/side

– 5 seconds contraction, pushing against the ground with the ball of your feet

– 5 seconds stretch, moving your heels down toward the floor

https://www.youtube.com/watch?v=p4QXrH9rqBU

C. Specific

2 x

5/leg Single leg Hip Thrust

3 High Box Jumps

Weightlifting

A: Metcon (3 Rounds for reps)

Power Clean

3 x Max rep TNG @225/155lbs

rest 2-3 minutes between sets
Athlete: The purpose of this section is to force you to finish your pull. Indeed, when your legs will start to be tired, you will need to use everything you have to bring the bar on your shoulders. You will therefore exaggerate your pull.

Goal: Barbell cycling

Points of performance:

– Make sure to rest long enough between sets. Wait more than 3 minutes if you need to.

Sanctionals and Games level athletes: 10+

Competitive Open athletes: 6+

Metcon

B: Metcon (No Measure)

5 rounds

4 Deadlift @345/245lbs or 75%

7 Strict Pull-ups

200m Run
Athlete: This isn’t for time. We are looking for quality heavy deadlifts.

Goal: Improve your capacity in long workouts including heavy Deadlifts.

Points of performance:

Deadlift

– The weight has to be heavier than last week.

– Sets are performed unbroken as much as possible.

Pull-ups

– Keep your feet in front of the bar for the entire rep. Focus on form.

Run

– Consistent pace in your comfort zone. I want you to focus your efforts on the Deadlift so you should not be out of breath after the 200m.

Metcon

C: Metcon (3 Rounds for reps)

Every 5 minutes for 15 minutes

100 Double-unders

30 GHD Sit-ups

15 D-Ball Lunges (Hugging) @100/80lbs
Athlete: If you do not have a D-Ball a sandbag is fine.

If you don’t have either, a little brother/cousin (wearing a mask) or big dog is fine. (:

Goal: Midline endurance

Points of performance:

– You must have at least 1 minute of rest at the end of each 5 minutes. Reduce GHD volume as needed.

– Lunges should be unbroken.

Core

D: Metcon (No Measure)

Reverse hypers

3 x 12 @light

Rest 60 seconds between sets

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Saturday, December 12th 2020

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

EMOM x 9

1. 60sec Bike or Row @ nose breathing

2. 30sec Banded good mornings

3. 30sec low box jumps

B. Specific

3 sets

-10 Good Mornings

-6/6 Bulgarian split squats

-30sec Double unders

Weightlifting

A: Deadlift (5 x 4 @75-80%)

Control every eccentric phase in 3 seconds

TC: 15mins

Scoring: Weight used

Scaling Options:

Beginner:

Deadstop Deadlift

5 x 4 @moderate

Control every eccentric phase in 3 seconds coming to a deadstop (no touch and go, reset the tension in the bottom)

Intermediate:

As written

COMP:

5 rounds for time

4 Deadlift @345/245

7 Strict Pull-ups

10 Bar facing Burpees

Metcon

B: Metcon (2 Rounds for time)

Every 5 minutes for 15 minutes

100 Double unders

30 TTB

15 Power Clean @135/95lbs
KG’s: 60/43

Scoring: 2 scores

1. Best round time

2. Worst round time

*The goal is to have the least amount of difference between the two

Scaling Options

Beginner:

Every 5 minutes for 15 minutes

100 Single unders attempting a double under every 20reps

30 Frog Sit-ups or double DB crunch

15 Power Clean @light

Intermediate:

Every 5 minutes for 15 minutes

50-100 Double unders

15-30 TTB or Toes to eye level

15 Power Clean @115/75lbs

COMP:

Every 5 minutes for 15 minutes

100 Double unders

30 GHD Sit-ups

15 D-ball Step-up over (Hugging) @100/80

B2: Metcon (Time)

Team Version

You go, i go

Partition the work however you wish

For time

400 Double-unders

120 TTB

60 Power cleans 135/95lbs

Cool down

Open book stretch

take the time you need

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Friday, December 11th 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

– Pecs

B2. Foam roller + mini band wall slide

10 repetitions slow and controlled

https://www.youtube.com/watch?v=VUOVGr8cao0

C. Specific

2 sets/arm

5 KB Windmills

5 Bottom-up KB Press

5/leg Single KB Front rack Lunges

Weightlifting

A: Metcon (Weight)

Work up to a Heavy 2 reps Jerk for the day

then

EMOM 6minutes

1 Jerk @90% of this double
Athlete: In the next 2 weeks, we will work up to heavy lifts for the day. The goal of this is to stimulate your CNS to go heavy and to be ready for the test in 2 weeks.

Goal: CNS prep for the test

Points of performance:

– Do not go for a heavy single, please, EVEN if today is a good day or your crush is watching. (:

– Think vertical.

– Bring the barbell slightly backwards on the drive so it finishes above your traps.

Accessory

B: Metcon (Weight)

Landmine press

3 x 8/arm @as heavy as possible

Rest 2minutes between sets
Athlete: We use the neutral grip here to save your shoulders and we push in a different angle to avoid accommodation.

Goal: Pressing strength-endurance

Points of performance:

– Stop 1 rep before failure.

– Move with good form.

– If you use the Split variation when you Jerk, then do the presses in a split position. If you do Power Jerk, do the presses standing normally.

– Your arm should be at the middle between OH and Bench press positions.

Metcon

C: Metcon (4 Rounds for reps)

2 rounds of

AMRAP 2 minutes

15/12 Cal Assault bike

Max DB Hang Snatch @2x 50/35lbs

Rest 2 minutes

AMRAP 2 minutes

15 DB Hang Snatch @2x 50/35lbs

Max Cal Assault Bike

Rest 2 minutes
There is a total of 4 AMRAPs. Each one is scored with the max reps.

Goal: Improve your performance in super short workouts

Points of performance:

Bike

– Intensity is high but not maximal. Push at 90-95%.

Double DB hang Snatch

– Find your limit. Stop when you feel that the DB starts to slip from your hands.

– Do not use too much hip flexion, the goal here is pulling with the upper body.

Sanctionals and Games level athletes: 20+ Hang Power Snatch and 20/15+ Cal on bike

Competitive Open athletes: 15+ Hang Power Snatch and 15/12+ Cal on bike

Accessory

D: Metcon (No Measure)

Copenhagen plank (Half of the foot)

3 x 30-45sec
Athlete: We ask you to have only the half of your foot against the bench because if you want to target efficiently your adductors, you need to have your leg slightly internally rotated.

Goal: Adductor strength-endurance

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Friday, December 11th 2020

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3min Row or Bike @increasing intensity on each min

B. Mobility

Quadruped lat stretch

60 total seconds, switch at half

https://youtu.be/QVvdOWh74_4

C. Specific

1 set @ empty bar

-7 Jerk dips*

-7 push press

-5 push jerk drops (pause 2sec in reception)

-5 pause split jerk drops (pause 2sec in reception)

-3 Push jerks

-3 Split jerks

*This can be very ineffective for athletes if they don’t have a goal. The goal should be to have as much tension as possible, staying tall against the weight of the bar as we pull down in a very short dip.

Weightlifting

A: Metcon (No Measure)

EMOM 10minutes

1 Push Jerk

1 Split Jerk

@80%+ of 1RM Jerk, accross
Scoring: Weight used

Scaling Options:

Beginner:

EMOM 10

3-5 Pause Push press @moderate

Intermediate:

EMOM 10

2 Jerks @80%

Athlete can choose the style

COMP:

EMOM 6

1 Jerk @90%+

Metcon

B: Metcon (4 Rounds for reps)

2 rounds

AMRAP 2 minutes

15 Cal Bike/Row/Ski

Max Double DB Hang Snatch @50/35lbs

Rest 2 minutes

AMRAP 2 minutes

15 Double DB Hang Snatch @50/35lbs

Max Cal Bike/Row/Ski

Rest 2 minutes
KG’s: 24/16

Scoring: 4 scores

2x Total snatch reps

2x Total machine reps

Scaling Options:

Beginner:

2 rounds

Amrap 2 minutes

10-15 Cal Bike/Row/Ski

Max Alternating single DB Hang Snatch @light

Rest 2 minutes

Amrap 2 minutes

10-12 Alternating single DB Hang Snatch @light

Max Cal Bike/Row/Ski

Rest 2 minutes

Intermediate:

2 rounds

Amrap 2 minutes

12-15 Cal Bike/Row/Ski

Max Double DB Hang Snatch @35/25lbs

Rest 2 minutes

Amrap 2 minutes

12-15 Double DB Hang Snatch @35/25lbs

Max Cal Bike/Row/Ski

Rest 2 minutes

COMP:

As written

Extra Accessory

Copenhagen plank (Half of the foot)

3 x 30-45sec

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Thursday, December 10th 2020

CrossFit Basinview – Deka Comp Open

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Recovery day

1. Mobility work

1.1. Upper body (T-Spine)

A. Massage with LaCross ball

Front, side and back of the shoulder

B. The open book

5 repetitions/side

Hold every rep for 1 long breath

https://www.youtube.com/watch?v=Q1GkxYSeGf8

1.2. Lower body

A. Massage

Psoas smash

Adductor smash

B. World greatest stretch

10 repetition/side

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

C. Single leg frog stretch

5 repetitions/side

Hold every for for 1 long breath

https://www.youtube.com/watch?v=YFsts41JrOE

2. Low intensity cardiovascular work

Go outside for a long walk (45mins+), breathing fresh air only from the nose.

3. Breathing work

3 mins Breathing on the floor

Steps

1. Place one hand beside your navel and the other other just above the navel.

2. Make sure every muscle of your body is relaxed.

3. Close your mouth using only nose breathing.

4. Inhale slowly. While the air goes into your belly, make sure you feel it inflate like a balloon and make sure you feel your rib cage expand with your hand to the side.

We ask you to do this little drill because it can increase your performances a lot, breathing is often left behind. Did you know that breathing is less effective if the exchange of air occurs only in the upper respiratory tract ?

There are many benefits of practicing and using a better breathing pattern.

– Increased metabolic efficiency

– Increased core stability

– Increased mobility effectiveness

– Enhanced recovery

Thursday, December 10th 2020

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

2 rounds @increasing intensity on each round

2 minutes Row or Bike

5 Inch worms

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

B. Specific

3 sets

-5 scap pulls

-5 prone angels

-10 full squat T spine rotations

Metcon

A: Metcon (No Measure)

EMOM 30mins

8 KB Swings 70/53lbs

10 push-ups

8 Pistols
KG: 32/24Kg

Scoring: total reps

Scaling Options:

Beginner:

EMOM 30mins

8 Russian KB swings @moderate

6-10 Hand elevated push-ups

8-12 Air squats*

*Athletes who are comfortable enough with the air squat can choose a closer stance squat as long as the bodyweight stays balanced about the foot. A closer stance will help add instability, good training towards achieving pistols.

Intermediate:

EMOM 30mins

8 KB swings 24/16Kg

6-10 push-ups

12 Box elevated Pistols or alternating high box step ups

Core

Metcon (No Measure)

3 sets

3/3 Dead bug Pullovers

20 Standing Banded T

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Wednesday, December 9th 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

B2. PNF elevated Pigeon stretch

5 repetitions/side

– 5 seconds contraction, pushing against the box with your leg

– 5 seconds stretch, moving your upper body toward the box

C. Specific

3 sets

5/5 Banded Single leg RDL

5 Elevated arch to hollow

5 Muscle Clean + Front Squat @empty barbell

Weightlifting

A: Metcon (Weight)

3 sets of

3 rounds

2 Clean pull @105%

Rest 45 seconds

6 Jump OVER box @As high as possible

Rest 45 seconds

1 Clean*

Rest 45 seconds

Rest 3 minutes between sets

*Clean

First set @85%

Second set @90%

Third set @92%
Athlete: Score is weight used on 92%. Have a separate bar for your Clean Pulls.

Like for the Snatch on Monday, this is the beginning of the final sprint before the maxes. We will therefore play with heavy barbells. I’m asking you to try to move with the best technique you can every time you lift. Think about all points of performance we worked on in the last weeks:

1. Stay above the bar.

2. Reduce time in the air and maximize time with contact against the ground.

3. Back tension in the first and second pull.

4. Upper back tension in the reception.

5. Keep pulling all the way and into the third pull.

Points of performance:

– Clean Pull: Shoulders and hips raise at the same rate on the lift off.

– Jump over box: Focus on power. Perform an aggressive hip extension and apply large force towards the floor with your legs.

– Clean: Combine the first 2 points of performance. Power or Squat at your convenience.

To be clear here is how the section is done:

2 Clean pulls @105% rest 45sec

6 Jumps over box rest 45sec

1 Clean @85 rest 45sec

2 Clean pulls @105% rest 45sec

6 Jumps over box rest 45sec

1 Clean @85 rest 45sec

2 Clean pulls @105% rest 45sec

6 Jumps over box rest 45sec

1 Clean @85 rest 3 minutes

THIS IS ONE SET DO TWO MORE OF ALL THIS WITH THE ADDED % ON THE CLEAN. Enjoy 🙂

Metcon

B: Metcon (Time)

3 rounds for time

16 TTB

60 Double-unders

8 Bar Muscle-ups

16 Burpees
Athlete: This is a pure gymnastic endurance workout. Every exercise in the workout is there for a reason.

Goal: Pulling under core fatigue

TTB: Fatigue your core for the Muscle-ups

Double unders: Keep your heart rate high

Bar Muscle-up: This is the complex movement we want to work on in this workout

Burpees: Fatigue your chest for the Muscle-ups

Sanctionals and Games level athletes:

– 2 sets maximum for the TTB and the Muscle-ups

– Sub 8:30

Competitive Open athletes:

– Sub 10:30

Accessory

C: Metcon (No Measure)

Floor facing prone W hold

3 x 30-45 seconds

Rest 60-90 seconds between sets
Athlete: Hold every 5th rep for 5seconds

Goal: Shoulder stability

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Core

D: Metcon (No Measure)

3 sets

3/3 Dead bug Pullovers

20 Standing Banded T

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Wednesday, December 9th 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 Rotating Scorpions

B. Mobility

Worlds greatest Stretch

10 reps per side

https://youtu.be/8B6k7hYM6Tk

C. Specific

1 set

@empty bar

-5/5 Single leg Clean RDL

-7 Clean Pulls

-7 Muscle Clean + Front Squat

-7 Tall Power cleans

-7 Tempo Power cleans

Weightlifting

A: Metcon (Weight)

EMOM 12

Odd: 2 Squat Clean @80-85%

Even: 10 Jumping Air Squats
Scoring: Squat clean weight

Scaling Options:

Beginner:

EMOM 12

Odd: 2 Squat Clean @moderate*

Even: 10 Air Squat @3sec down

Intermediate:

As written

COMP:

3sets of

3 rounds

2 Clean pull @105%

Rest 45 seconds

6 Jump over box @As high as possible

Rest 45 seconds

1 Clean*

Rest 45 seconds

Rest 3minutes after each set

*First set @85%

Second set @90%

Third set @92%

Metcon

B: Metcon (Time)

3 rounds for time

16 Front Squat @135/95lbs

8 Bar Muscle-ups

16 Bar Facing Burpees
KG’s: 60/43

TC: 12mins

Scoring: Total time

Scaling Options:

Beginner:

3 rounds

16 Front Squat @light-moderate

8-12 Ring rows

12-16 Bar Facing Burpees

Intermediate:

3 rounds

16 Front Squat @115/75

8-12 CTB*

16 Bar Facing Burpees

COMP:

3 rounds

16 TTB

60 Double unders

8 Bar Muscle-ups

16 Burpees

Extra Accessory

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Tuesday, December 8th 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. Mobility

PVC Prone Press

10 repetition, slow and controlled

https://www.youtube.com/watch?v=h5WwBjG9Kzs

C. Specific

2 sets

5 DB 1 & 1/4 strict press

7-10 plank up downs (elbows to hands)

30sec in and out plate hops

Metcon

A: Metcon (2 Rounds for reps)

AMRAP 7 minutes

5 Strict HSPU

10 Box Jumps 30/24″

Rest 2minutes

AMRAP 7 minutes

7 HSPU

15 Box jumps 24/20″
Scoring: 2 separate AMRAP scores

Scaling Options:

Beginner:

Amrap 7 minutes

5 DB seated strict press

10 Box Jumps @low

Rest 2

Amrap 7 minutes

7 DB push press

15 Box jumps @moderate

Intermediate:

Amrap 7 minutes

5 HSPU or feet elevated piked hspu

10 Box Jumps 24/20″

Rest 2

Amrap 7 minutes

7 HSPU or feet elevated piked hspu

15 Box jumps 24/20″

COMP:

Amrap 7 with vest

3 Strict HSPU

10 Air Squats

Rest 2

Amrap 7 bodyweight

5 Strict HSPU

10 Box Jump

Metcon

B: Metcon (Time)

Challenge of the month

1000m Row For time

We will retest it in the holidays
TC: 7mins

Scaling Options:

Beginner & Intermediate:

As written

COMP:

For time

1K Cal Row

1K Run

Extra Accessory

3 sets

10 Deep Squat pallof press/side

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Tuesday, December 8th 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

– Lats

B2. PVC Prone Press

10 repetition, slow and controlled

https://www.youtube.com/watch?v=h5WwBjG9Kzs

C. Specific

3 sets

5 Shoulder extensions https://www.youtube.com/watch?v=wW-GAz2CTCM

5 Wallball @12 feet or as high as possible

10 Banded Hollow body lat Pulldown

Gymnastics

A: Metcon (Weight)

Strict Ring dips

Work up to a heavy 5 reps

Then

3 x 5 reps @80% of 5RM

Tempo: 3-2-X-1
Athlete: We continue to work on your dip strength in order to improve your receiving position in your ring Muscle-ups. This week we find a max effort and then decrease the weight to create a sense of lightness. Considering that your body records the last thing that you do (here a feeling of “easiness”), you will get a lot of benefits from these types of sessions.

Goal: Pressing strength

Points of performance:

– Keep the rings close to your body.

– Finish every rep tall and move through a full range of motion.

Metcon

B: Metcon (2 Rounds for reps)

AMRAP 7minutes (with weighted vest)

3 Strict HSPU

10 Air Squats

Rest 2minutes

AMRAP 7minutes (bodyweight)

5 Strict HSPU

10 Box Jump 24″/20″
Athlete: After a talk with the Deka Comp team, we reached the conclusion that the Open might have a little more bodyweight volume this year. That being said, we will incorporate slightly more bodyweight metcons like this in order to make you ready to handle the volume with high intensity. Volume will therefore increase from now to the open. We will NOT go as far as Atalanta, don’t worry 🙂

Goal: Improve your performance in short and light workouts

Sanctionals and Games level athletes: Total volume of 70 HSPU+ with the 2 workout combined

Competitive Open athletes: Total volume of 40 HSPU+ with the 2 workout combined

Accessory

C: Metcon (No Measure)

3 rounds

5 step Paloff press hold + side walk* (right)

Rest 15 seconds

20 sec Contralateral ring plank (right)

Rest 15 seconds

5 step Paloff press hold + side walk* (left)

Rest 15 seconds

20 sec Contralateral ring plank (left)

Rest 15 seconds

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