Saturday, July 18th 2020

CrossFit Basinview – CrossFit

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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