Sunday, August 16th 2020

CrossFit Basinview – Deka Comp Open

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Rest Day

Sunday, August 16th 2020

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

2 sets

Jog easy 400m

10 Inchworm walkouts (no push ups)

B. Mobility

Lying front delt stretch 30sec/side

https://youtu.be/lYwMiioCUeg

C. Specific

3 sets

-Run*

-5 pause push-ups (pause 2sec in the plank)

-5 Burpees (1 every 3-7 sec)

*set 1: 200m Run @moderate

*set 2:100m Run @hard

*set 3: 50m Hardest

Metcon

A: Metcon (3 Rounds for time)

Every 12mins for 36mins

1200m Run

40 Push-ups

20 Burpees

Cool down

Walk 200m

Then

1- Prone chest stretch

30-60 seconds per side

2- Foam roll quads and adductors

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Saturday August 15, 2020 (Foundations)

CrossFit Basinview – Foundations

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WU: Warm-up (No Measure)

EMOM 6

Pass Throughs

Thread-the-needle stretch (0:30/side)

Plank

A: Metcon (AMRAP – Reps)

5 Rounds

1:00 Max Double Dumbbell Push Presses

1:00 Max Strict Pull Ups

1:00 Max Double Unders

1:00 Rest

Saturday August 15, 2020 (Partner)

CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 6

Pass Throughs

0:30 Floor Sweeps

Up / Down Dog

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

5 Pull Ups

3 Double Dumbbell Clean and Jerks (50s/35s)

1 Burpee
*Go round for round

Saturday, August 15th 2020

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

45sec Bike/Row / Jumping jacks

10/side banded Y pulls

10/side Samson Lunge

B. Mobility

10 T-spine sweeps/ side

https://youtu.be/eH2hPNcjyOc

C. Specific At gym

Ring muscle up progression

-Ring beat swings

-Hips to rings

-Transition mu

-Ring muscle ups

Bar muscle up progression

-Beat swings

-Hips to bar

-Jumping bar mu

-Bar mu

Metcon

Metcon (Time)

8 rounds

12 Russian KB swings 70/53lbs

3 Ring Muscle-ups

Rest 1minute

8 rounds

10 KB swings 70/53lbs

3 Bar muscle ups

Rest 1minute

AMRAP 5minutes

5/5 Front Rack Single KB Lunges 70/53lbs

10 Strict pull-ups

Time Cap: 30mins

Team Version

You go, I go: round for round

AMRAP 10minutes

10 Russian KB swings 70/53lbs

3 Ring Muscle-ups

Rest 1minute

AMRAP 10minutes

5 KB swings 70/53lbs

3 Bar muscle ups

Rest 1minute

AMRAP 10minutes

5/5 Front Rack Single KB Lunges 70/53lbs

10 Strict pull-ups

Cool down

Prone WYs, 5-6 reps

then

Active Lat Stretch

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Saturday, August 15th 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. Elevated Pigeon stretch

3 repetitions/side

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

– 5 seconds stretch, moving your upper body toward your leg

C. Specific

2 sets

5 Face up Chinese plank + Leg drive https://www.youtube.com/watch?v=SpSk8-Xkghg

10 Banded W

10 Hollow body banded Lat Pulldown

50’ Broad Jumps (increasing power output jump after jump)

Weightlifting

A: Metcon (Weight)

Tall Clean

5 x 3 @light

Rest as needed between sets
Goal: Improve the last portion of the second pull and the third pull (pulling yourself under the bar).

Points of performance:

Connect the shoulders with the bar as soon as possible on the third pull.

The bar should contact your shoulders as soon as your feet land on the floor. Doing this will allow you to slow down the barbell with much more efficiency when you perform a squat clean and help you to absorb the movement high on your power clean.

()

Metcon

B: Metcon (3 Rounds for reps)

AMRAP 6minutes

5 Power Clean @185/125lbs

3 Ring Muscle-ups

Rest 2 minutes

AMRAP 6minutes

25’ Front Rack Lunges @205/145lbs

2 Legless Rope Climbs

Rest 2 minutes

AMRAP 6minutes

5 Deadlift @315/225lbs

10 TTB
Goal: Improve your performance in medium length workouts including weightlifting movements

Points of performance:

Workout 1

Pacing

– Start with a pace you know you will be able to hold for the whole 6 minutes. This means not to start with TNG if you know that you will do singles from round 2. I prefer you to have a fast transition and be a little slower to complete your sets than move fast but wait 20 seconds in front of the rings.

Workout 2

– The weight on the barbell has to be heavy, but every set should be doable unbroken.

– The legless rope climb should be done in under 60 seconds. Scale to 1 legless + 1 with legs if needed.

Workout 3

– Aim for unbroken Deadlifts

– Be wise on the TTB. You will see that you do not have that much time before moving back to the bar. Breaking them from round 1 may be a good strategy.

Odd Object

C: Metcon (No Measure)

3 rounds not for time

500m Ski

100′ Sandbag Carry (hugging) @100/80lbs
Goal: Core endurance

Points of performance:

– Just have fun and complete the whole thing!

Core

D: Metcon (No Measure)

Tuck + Straight leg L-sit hanging on Pull-up bar

EMOM 8minutes

Odd: 10-30sec right side

Even: 10-30sec left side

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Friday, August 14th 2020

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3min Bike/Row/Ski @Increasing intensity

B. Mobility

2 x 10 PVC Pause Prone Press (pause 2sec overhead)

https://youtu.be/h5WwBjG9Kzs

C. Specific at gym:

Progress athletes through these HSPU levels:

– Pike push ups/banded pike push ups

– Box handstand push ups on knees or feet

– HSPU against wall, reduced ROM (with plates, not all ab mats)

– Reduce ROM to find a hard but successful level of difficulty for the workout

Gymnastics

A: Metcon (No Measure)

EMOM x 10minutes

3 Kipping deficit HSPU @6-4”

30 Double unders* RX + heavy rope

Metcon

B: Metcon (Time)

0:00-5:00

500m Row

30 Back squats @165/115lbs

5:00-10:00

30 Back squats @135/95lbs

500m Row

10:00

5 rounds

10 Wall ball @20/14lbs

10 Box Jumps over 24/20″
Time cap: 20mins

Extra Accessory

Metcon (No Measure)

Core

Side plank on Swiss ball +rotational Medball throw on wall

EMOM 8minutes

Odd: 20 sec + 6 right side

Even: 20 sec + 6 left side

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Friday, August 14th 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. PNF lat stretch on box

5 repetitions

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

– 5 seconds stretch, moving your chest toward the floor

C. Specific

10 Scap Push

10/arm Bottom up KB Press

10 Band W

Gymnastics

A: Metcon (No Measure)

Body Tightener to Angled Wall Hold to 7 Position to One Leg Extension

5 repetitions

()

Gymnastics

B: Metcon (Time)

10 rounds

3 Kipping deficit HSPU @12″/8”

30 Double-unders
Goal: Improve your upper body power-endurance

This is the same format we used a lot to work on speed but into a workout format. Here, you should be able to do one set of HSPU every 30-45 seconds.

Points of performance:

– Focus on producing speed in the ascent of every HSPU.

– In order to be efficient in the ascent, coordonate the force you apply through the ground with the moment where you extend your hips/knees.

– Keep your core braced when you move up. A stacked body moves a lot faster than a sloppy one.

Metcon

C: Metcon (3 Rounds for time)

At 0:00

500m Row

30 Thrusters @95/65lbs

At 10:00

30 Thrusters @75/55lbs

500m Row

At 20:00

5 rounds

10 Wallball @20/14lbs

10 Box Jumps over @24″/20″

At 30:00

EMOM 10minutes

150′ Running Sled push @light weight
Goal: Improve your performance in short and light workouts

Points of performance:

Intensity

The most important thing here is intensity. The first 2 workouts MUST be done without pacing yourself. Start fast and fight to maintain your speed until the end.

Movement quality

Another important thing is to be able to move fast while doing quality reps. In competition, there’s no room for no reps within shorter workouts, you just can’t afford it. I don’t care about the other athletes if they cut corners and try to cheat. You will show them that it’s possible to move fast with good quality reps.

Time goal:

Advanced athlete male/female:

Wod 1: Sub 3:00/3:30

Wod 2: Sub 3:00/3:30

Wod 3: Sub 5:00/5:00

Wod 4: Have fun 🙂

Core

D: Metcon (No Measure)

Side plank on Swiss ball + Explosive rotational Medball throw on wall

EMOM 8minutes

Odd: 20 sec + 6 right side

Even: 20 sec + 6 left side

()

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Thursday, August 13th 2020

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

400m Jog then

10 Toe touches

10 inch worm push ups

B. Mobility

Piked runners calf pedals 60s

https://www.youtube.com/watch?v=CEBfE1yUsh4

C. Specific

3 sets

25meter Butt kicks

10 Alternating single leg, single arm V-ups

set 1: 10 Good mornings / Bodyweight good mornings

set 2: 5 light deadlifts

set 3: 5 moderate deadlifts

Metcon

A: Metcon (Time)

5 Rounds for Time

400m Run

30 Weighted Sit-Ups 1 x 50/35lbs

15 Deadlifts 250/165lbs
Time cap: 30mins

Extra Accessory

Metcon (No Measure)

Shoulder Pre-hab

Tall kneeling Banded external rotation + Bottom-up KB Press

3 x 10/arm
https://www.youtube.com/watch?v=L2yHwgfdgY4

Thursday, August 13th 2020

CrossFit Basinview – Deka Comp Open

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Rest Day