Sunday, October 25th 2020

CrossFit Basinview – Deka Comp Open

View Public Whiteboard

Rest Day

Saturday October 24, 2020 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 6

Cardio

Spidey/Samson Lunges

Straddle Stretch

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 24

500m Row / 1250m Bike

15 Double Dumbbell Deadlifts

15 Double Dumbbell Hang Power Cleans

15 Double Dumbbell Squats

15 Double Dumbbell Jerks

Every 1:30 do 5 Burpees

Saturday October 24, 2020 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

3 Rounds

15 Russian Kettlebell Swings

12 Single Leg Deadlifts

9 Cat/Cows

6 Inchworms

A: Metcon (Time)

For Time

10 Rounds

10 Deadlifts (185/135)

10 Push Ups

8 Rounds

8 Deadlifts (225/155)

8 Handstand Push Ups

6 Rounds

6 Deadlifts (275/185)

6 Strict Handstand Push Ups
*Go round for round the entire time

Saturday, October 24th 2020

CrossFit Basinview – Deka Comp Open

View Public Whiteboard

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

– Gutes

B2. PNF Elevated Pigeon stretch

10 repetitions/side

– 5 seconds pushing against the box with your knee

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

C. Specific

2 sets

10/10 Goblet Cossack Squat

30 seconds Glute march

5 Elbow rotations https://www.youtube.com/watch?v=GWbELcm1qsU

Then:

EMOM 4

50’ Broad jump or 5 High Box jumps

Weightlifting

A: Metcon (Weight)

Bench Press

5 x 10 @RPE 8/10 or 70%
Goal: Upper body strength-endurance

Points of performance:

– Shoulder blades are together, driving into the bench.

– Feet are in contact with the floor for the entire repetition

– Last reps are hard to perform but sets are doable unbroken

Weightlifting

B: Metcon (Time)

15-12-9

Deadlift @275/175lbs

Deficit Strict HSPU @4/2”
Goal: In this cycle, we want to improve your capacity in workouts including heavy Deadlifts

You will therefore be asked to do heavy Deadlifts every week and the weight will increase week after week.

Points of performance:

– You may break the sets here, no need to do everything unbroken (for both movements).

OPEN athlete:

Scale to regular strict HSPU or Box HSPU or DB strict press

Accessory

C: Metcon (Weight)

Bent over landmine row

3 x 10

Tempo: 3-0-X-1

()

Saturday, October 24th 2020

CrossFit Basinview – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

3min Row or Bike @increasing intensity on each min

B. Specific

3 sets

10 Band pull aparts

5/side Bent over Trap 3 raises

5 Hand release push-ups

Weightlifting

A: Metcon (Weight)

Bench Press

5 x 10 @RPE 8/10 or 70%
Time Allotted: 15mins

Metcon

B: Metcon (5 Rounds for time)

Every 4minutes for 20minutes

32 Wall Ball 20/14lbs

400m run

Cool down

Walk 200m

Adductor rockback

2 x 8-10/side

()

Friday, October 23rd 2020

CrossFit Basinview – Deka Comp Open

View Public Whiteboard

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

B2. The world greatest stretch

10 repetitions/side

https://www.youtube.com/watch?v=8B6k7hYM6Tk

C. Specific

7/7 Push-up to single arm plank shift (hold 2 seconds the single arm plank)

7/7 Single leg Pike ups

7/7 Single leg touchdown Squats (Slow descent + pause at the bottom)

https://www.youtube.com/watch?v=Oo58xcIjIMk

Gymnastics

A: Metcon (No Measure)

Elevated arch to hollow drill

3 x 5

Hold every rep for 2 seconds

()

Gymnastics

B: Metcon (No Measure)

EMOM 10minutes

Odd: 6-10 Strict Pull-ups

Even: 18-24 Alternated Pistols
Goal: Gymnastic endurance (Capacity to move your bodyweight for multiple reps)

Points of performance:

Strict Pull-ups

Do the eccentric phase only if needed but do not use a band here. I strongly suggest you to do strict reps, no kip. Goal is to increase pulling strength.

Pistols

Find a number you can do in approximately 45 seconds with a sustained pace

Metcon

C: Metcon (No Measure)

EMOM 8minutes

6-10 Bar facing Burpees

6-10 TTB

Rest 3 minutes

EMOM 8minutes

8-10 Ground to OH @ 75/55lbs

2-4 Bar Muscle-ups
Goal: Gymnastic conditioning under fatigue

Points of performance:

– Aim for unbroken sets.

– Both exercises are done in the SAME minute.

Friday, October 23rd 2020

CrossFit Basinview – CrossFit

View Public Whiteboard

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. Mobility

Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

Lats

C.Specific Gymnastic

Elevated arch to hollow drill

3 x 5

Hold every rep for 2 seconds

https://www.youtube.com/watch?v=-gPSotu632Q

Gymnastics

A: Metcon (No Measure)

EMOM 10minutes

Odd: Hollow body lat pull down hold

Even: 6-10 Strict Pull-ups

Metcon

B: Metcon (No Measure)

EMOM 8minutes

6-10 Bar facing Burpee + 6-10 TTB

Rest 3minutes

EMOM 8minutes

8 Ground to OH @ 75/55lbs + 2-4 Bar Muscle-ups

Cool down

relax and chat 2-3 minutes

Kneeling tricep stretch

Kneeling delt stretch

Seated shoulder extension stretch

()

()

Thursday, October 22nd 2020

CrossFit Basinview – Deka Comp Open

View Public Whiteboard

Rest Day

Thursday, October 22nd 2020

CrossFit Basinview – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

EMOM x 9

1. 60sec Bike or Row @ nose breathing

2. 30sec Banded good mornings

3. 30sec Downward dog hold

B. Specific

1 set

-5 Elbow rotations

-5 Front squats

-5/leg Single leg RDL

*https://youtu.be/ZZF7uryLExw

Weightlifting

A: Metcon (Weight)

Front Rack Lunges

4 x 12-16 alternating @RPE 8/10

Rest 60 seconds between sets
Time Allotted: 15mins

Metcon

B: Metcon (Time)

5 rounds for time

8 DB Power cleans 2×50/35lbs

10 Over unders 24/20″
Time Cap: 15mins

()

Cool down

Easy row or bike 3 minutes

Couch stretch

60 seconds/side

Wednesday, October 21st 2020

CrossFit Basinview – Deka Comp Open

View Public Whiteboard

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. Hip 90/90

10 repetitions/side

https://www.youtube.com/watch?v=bGV0J-ESgb4

C. Specific

2 sets

5 Banded Y OH Squat https://www.youtube.com/watch?v=I-zwPJgcbBw

5/leg Glute bridge

5 Box Jump + step down

Weightlifting

A: Snatch (5 x 1+2)

5sets of

1 Power Snatch

2 Squat Snatch

@65-65-70-70-70% (NO TNG)

Athlete: This is the second session of the new weightlifting cycle, please respect the %. We combined Power and Squat variation to focus on the pull like last week but included 2 Squat Snatch to fatigue your legs and force you to drive more against the ground on the lift off.

Goal: Improve your max lifts

Points of performance:

Stay over the bar

From the floor to the pockets, make sure your shoulders stay directly or slightly in front of the bar. Avoid stripper pull, tighten your upper and lower back before pulling the bar off the ground.

Weightlifting

B: Metcon (Weight)

Front Rack Lunges

4 x 50′ @RPE 8/10

Rest 60 seconds between sets
Goal: Increase leg strength-endurance in order to increase your capacity to pull the bar off the ground in the main weightlifting movements.

Points of performance:

– Shoulder and hips move up and down at the same rate.

– Weight is heavy but doable unbroken.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 11minutes

11 Thrusters @95/65lbs

55 Double-unders
Athlete: Just keep moving.

Goal: Leg endurance

Accessory

D: Metcon (Weight)

Banded Hip extension

3 x 12 @RPE 8/10

Rest 60-90 seconds between sets
Goal: Post chain endurance

Points of performance:

– Hold for 5 seconds at the top after reps 6 and 12.