Saturday, July 18th 2020
CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
2 rounds
-1min Ski/Bike/Row/Run/Speed skater hops @nose breathing
-30s Reverse lunges
B. Mobility
60s of Rotating scorpions
C. Specific
2 rounds of:
-6 straight leg sit-ups
-6 alternating lunges
Then
3mins to build up OHS
*with 1-3 muscle up between each set
Metcon
A: Metcon (Time)
3 rounds
20 Straight leg Sit-ups
20 Front rack lunge steps 95/65lbs
Directly into
9-6-3
Ring Muscle-ups
OH Squat @135/95lbs
Time cap: 15mins
Team Version
You go, i go
AMRAP 15minutes
4 Straight leg sit-ups
4 Front rack lunges 95/65lbs
6/6, 8/8, etc…
Rest 5 minutes
AMRAP 9minutes
2 Pull-ups
2 OH squats 135/95lbs
4/4, 6/6, etc…
DEKA AT HOME
Modifications
Front rack lunge steps:
20 DB/KB/Object loaded lunge steps
-Weight can be loaded back rack, front rack, or hug
Ring muscle up:
9-6-3 Russian dips
9-6-3 Russian push-ups
OHS:
9-6-3/side Single arm DB/KB/Object OHS
Accessory
Metcon (Weight)
Speed Deficit Deadlift
Every 30 seconds for 9 rounds
1 reps @40%+mod bands
Goal: Speed
This may seem useless because you will not feel exhausted after the last set, but it will be really helpful to increase your max Deadlift and Pull efficiency for weightlifting movement.
Points of performance:
– Move with speed.
– Move with perfect form.
Friday, July 17th 2020
CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30s Easy Ski/Bike/Row/Run @nose breathing
30s Front rack floor stretch
30s Wall Balls
B. Specific
1 set
-5 push ups to downward dog
-5 Bent over rows
-5 KB/DB thrusters
Gymnastics
A: Metcon (Weight)
5 sets
8 Bent over Rows @ moderate to light
3 Wall climbs
1mins Rest between sets
Time cap: 12mins
DEKA AT HOME
Modifications
Bent over row:
8-12 DB bent over rows
8-12 KB Bent over rows
Wall climbs:
60s Hand plank hold
Metcon
B: Metcon (6 Rounds for time)
Every 3mins for 18mins
10 Burpees Box jump over 24″/20″
15 Wall Balls @20/14lbs
DEKA AT HOME
Modifications
Burpee box jump over:
10 Burpee over object
10 In place burpee broad jump 6/4′
Wall Balls
15-25 Single DB thruster
15-25 Object thruster
Accessory
Metcon (No Measure)
Shoulder stability
3 sets
10/10 Bottom-up alternated bench press
Rest 30 sec
10/10 Band External rotation Press
Rest 30 sec
Band external rotation Press: https://www.youtube.com/watch?v=NIK0aJDO7Pk
Alternated KB Bench Press (Bottom up): https://www.youtube.com/watch?v=TpFmlQpcL7U
Thursday, July 16th 2020
CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
Row, 3 waves
20 seconds easy
20 seconds moderate
20 hard
DEKA AT HOME
1min Jumping jacks
1min High knees
1min Butt kicks
@nose breathing
-at the top of each min, breath hold for 3-5sec and resume with nose breathing.
B. Mobility
Split stance Banded T spine rotation
10/10
https://www.youtube.com/watch?v=SuqhXjFdU-Q
C. Specific
3 sets
-5 Russian KB/DB swings
-5 push-ups
-5 air squats
Metcon
A: Metcon (2 Rounds for reps)
AMRAP 15mins
20 Alternating Hang DB Snatch 50/35lbs
1,000m Bike/500m Ski/Row/Run 400m
5mins rest
AMRAP 10mins
20 Alternating DB Hang Clean and Jerks 50/35lbs
500m Bike/250m Ski/Row/Run 200m
DEKA AT HOME
Modifications
DB snatch:
20 KB swings
20 Object GTO
DB Clean and jerk:
20 Russian KB swings + 10/10 kb push press
20 Object Hip swings + 20 Object STO
1,000m Bike:
60 Alternating jumping lunges
500m Bike:
30 Alternating Jumping lunges
Core
Metcon (No Measure)
Landmine anti-rotation twist
3 x 10/side
https://www.youtube.com/watch?v=3Orq1wMDXjA
Sunday July 12, 2020
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 6
Cardio
Samson Lunges
Pass Throughs
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
200 Double Unders
100 Wall Balls
50 Calories
25 Pull Ups
12 Burpees
6 Strict Handstand Push Ups
3 x 30’ Bear Crawl
*Break reps up however you want with your partner
Sunday July 12, 2020 (Strength)
CrossFit Basinview – Foundations
A: Warm-up (No Measure)
3 Rounds
5 Inchworms
10 Russian Kettlebell Swings
5 Floor Sweepers
10 Single Leg Deadlifts
5 Russian Baby Makers
A: Deadlift
4 Sets of 1 Rep
*Sets 1-3 are building, set 4 is a down set
Saturday July 11, 2020 (Comp)
CrossFit Basinview – CrossFit Comp
A: Single Arm Z-Press
5 reps @ RPE 7,8,9 + 1 down set
B: Deadlift
1 rep @ RPE 6,7,8 + 1 down set
C: Butterfly Pull Ups
3-4 sets
*Work on rhythm and consistency
**Work on jumping up to bar and being able to start pull ups right away
D: Metcon (Time)
3 Rounds For Time
15 Chest to Bar Pull Ups
25 GHD Sit Ups
15 Deadlifts (225/155)
Saturday July 11, 2020 (Foundations)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
EMOM 6
Cardio
Samson Lunges
Pass Throughs
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 18
50 Double Unders
35 Wall Balls (20/14)
15 Kettlebell Swings
50 Sit Ups
35 Calories
15 Goblet Squats (53/35)
*Every minute, starting at 0:00, do 3 burpees
Saturday July 11, 2020
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 6
Cardio
Box Step Ups
Pass Throughs
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 25
20 Calories
50 Box Jumps
20 Calories
50 Single Arm Thrusters
20 Calories
50 Dumbbell Snatches
20 Calories
50 Wall Balls
20 Calories
50 Push Ups
*Break reps up however you want with your partner
Thursday August 27, 2020 (Metcon/HIIT)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
20 minutes easy:
1 minute of each:
Row
Box Step Ups Burpees
Front Rack Carry
A: Metcon (AMRAP – Rounds)
15 minute AMRAP:
10 squat cleans
15 situps
20 calories
Thursday August 6, 2020 (Metcon/HIIT)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
2 rounds:
1 min of each:
Row
Dowel Passes (Alternate between: 3 active shoulders + 3 scap pushups)
A: Metcon (Time)
EMOM X 24:
2 TGU Bridge/ arm
10 Box Jumps
3 beat swings into 5-7 kipping pullups Wall Climbs x 2 or Plank x 30 seconds
B: Metcon (AMRAP – Rounds)
Core Finisher: (10 min)
3 sets:
20 situps
30 second plank
Rest 30 sec
20 flutter kicks
30 second plank
Rest 30 sec