Thursday, October 29th 2020
CrossFit Basinview – CrossFit
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
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.
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Wednesday, October 28th 2020
CrossFit Basinview – CrossFit
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
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Tuesday, October 27th 2020
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
– 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
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
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
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
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
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