Saturday January 30, 2021 (Partner)

CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 8

0:45 Skips

0:45 Banded Good Mornings

0:45 Cossack Squats

0:45 Single Leg Deadlifts

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 22

20 Deadlifts (225/155)

60 Air Squats

60 V-Ups

200 Double Unders
*Split reps up with your partner however

Saturday January 30, 2021 (Foundations)

CrossFit Basinview – Foundations

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WU: Warm-up (No Measure)

EMOM 6

Cardio

0:30 Pass Throughs

Iron Crosses

A: Metcon (5 Rounds for reps)

AMRAP 5

15 Calories

10 Goblet Squats

5 Push Ups

Rest 1:30

AMRAP 5

15 Jump Squats

10 Dumbbell Snatches

5 V-Ups

Rest 1:30

AMRAP 5

15 Burpees

10 Dumbbell Hang Cleans

5 Box Dips

Rest 1:30

AMRAP 5

15 Box Jumps

10 Dumbbell Push Presses

5 Reverse V-Ups

Rest 1:30

AMRAP 5

15 Double Unders

10 Dumbbell Overhead Lunges

5 Kettlebell Swings

Saturday, January 30th 2021

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

– Pecs

B2. Wall slide

10 repetitions slow and controlled

https://www.youtube.com/watch?v=fy6obqzRHRE

C. Specific

5/side Banded ankle mobility drill https://www.youtube.com/watch?v=g2iCns6dTnI

50’ Death march @2xlight DBs

5/side Diagonal band Pull apart

5/leg Shrimp squat

Weightlifting

A: Metcon (Weight)

3 sets

3 Split Jerk

25′ OH Walking Lunges

@Score is total load

Rest 6 minutes then B
Goal: Improve split jerk receiving position

This should teach you what is your optimal overhead position. Indeed, when you’ll be doing the lunges, you will need to have the bar at the perfect spot.

Metcon

B: Metcon (No Measure)

5 rounds for quality

10 Deadlift @245/165lbs

20 Pistols

20 GHD Sit-ups

Rest 4minutes then C
Goal: Midline and leg endurance

Points of performance:

– Move with good form on the Deadlift. Do not rush the repetitions.

– Keep your core braced on the GHD. It is super important in this workout.

Movement Conditioning

C: Metcon (Time)

3 rounds

100′ HS walk

100 Double unders

Rest 2minutes then D
Goal: Improve your HS walk after Deadlift volume

The double unders are there only to keep your heart rate higher since we are in the fitness phase.

Conditioning

D: Metcon (Time)

100 Cal Bike erg for time
Goal: Cardiovascular endurance

Points of performance:

– Consistency

Sanctional level athletes target: Sub 5:30

Competitive Open athletes target: Sub 6 minutes

Saturday, January 30th 2021

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

Amrap 6 minutes

10 heavy russian kb swings

12 In and out squats

10 Alternating single leg single arm V-ups

20 low box runners

B. Mobility

Soft tissue massaging (foam roller or LaCross )ball

Hamstrings

60sec/side

C. Specific

TTB progression

(go through the entire progression)

-10 pike ups*

-3-5 beat swings

-3-5 Beat swing + knee raise

-3-5 beat swing + toes to eyes

-3-5 TTB

https://youtu.be/2kMkNFRbLJQ (@1:15)

Pistol Progression

*Have athletes choose two movements, one moderate skill and one challenging skill completing 2-3 sets alternating between each movement.

3-5 Close stance Air squat

3-5/side High box step ups

3-5/side Touchdown squats

https://youtu.be/vq5-vdgJc0I

3-5/side Elevated box pistol

3-5/side Heel raised pistol

3-5/side pistols or weighted pistols*

*Weighted pistols, as a counter weight, may be easier for athletes with balance issues.

Metcon

A1: Metcon (AMRAP – Rounds and Reps)

AMRAP 22mins

10 Deadlift @225/155lbs

20 Pistols

20 TTB

80 Double-unders

KG: 102/70

Score: Rounds + reps
Scaling Options

Beginner:

Amrap 22mins

10 Deadlift @moderate

20 High box step ups

20 Sit-ups or V-ups

80 Single unders* attempting a double under every rep

Intermediate:

Amrap 22mins

10 Deadlift @185/125lbs

20 Box elevated Pistols*Full ROM*

12-20 TTB or Toes to eye level

40 Double unders

COMP:

5 rounds for quality

10 Deadlift @245/165

20 Pistols

20 GHD Sit-ups

A2: Metcon (AMRAP – Rounds and Reps)

TEAM VERSION

AMRAP 22mins

30 Deadlift @225/155lbs

60 Pistols

60 TTB

200 Double unders

You go, I go. While one partner is working the other partner is:

Deadlift -> Holding the top position of the deadlift @225/155lbs

Pistols-> Holding the bottom of the squat

TTB-> Hanging from the pull-up bar

Double under -> holding an elbow plank

Extra Accessory

Metcon (No Measure)

3 sets

12 DB Bench Press

30 Banded Triceps extension

Friday, January 29th 2021

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

– Calves

B2. Deep Squat ankle shift

10 reps/side

https://www.youtube.com/watch?v=A5E4SgdyTjY

C. Specific

2 x

5/leg Single leg Hip Thrust

3 High Box Jumps

Empty barbell warm-up

5 Deep Squat Muscle Snatch

5 Sots press

5 sets

1 Muscle Snatch

1 Snartch grip Push Press behind the neck

1 Power Snatch

Weightlifting

A: Metcon (Weight)

Snatch Complex

5 sets from 40-60%

1 Snatch lift off

1 Snatch lift off to power position

1 Snatch

1 Snatch balance
Goal: Improve your technique on the Santch into the next piece

Points of performance:

– Make sure you focus on your technique here. Otherwise the drill is useless.

Vertical

– From the ground to the hips, think about moving vertically. Less your upper body moves backward and forward the better it is. So, think about progressively extending your knees and once the bar passes your knees just pull it back toward your hips.

Metcon

B: Metcon (Time)

5 rounds for time

3 Snatch @205/135lbs

6 Bar Muscle-ups
Goal: Improve your ability to lift heavy in a workout.

Points of performance:

– Think vertical on the Snatch

– Create speed on the swing of the Muscle-ups. To do so, focus on keeping lower and upper body attached but contracting your abs (hollow) and by keeping your legs together.

– Do not rush anything, move methodically.

Sanctional level athletes target: Sub 5 minutes

Competitive Open athletes target: Sub 7 minutes

Conditioning

C: Metcon (4 Rounds for time)

4 rounds, each for time

15/12 Cal Machine or 200m Run @HARD

15 Burpees to target

Rest 90 seconds between sets
Goal: Improve your ability to move super fast on Burpees

Points of performance:

– The BIke MUSt be done with high intensity

– DO NOT pace your burpees. You may hit the wall on the way to the 12th rep, it’s okay. Challenge yourself and see if you can hold a sprint pace until the end.

Accessory

D: Metcon (4 Rounds for reps)

4 sets

60 sec max Strict Chin-ups

100′ Pinch grip Farmer Carry

30 Banded Biceps curls
Goal: Pulling strength

The goal here is to work on potential limiting factors on pulling endurance.

If you did not accumulate at least 18 reps of Strict Chin-ups, complete the missing reps for time

Friday, January 29th 2021

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

60sec Row

30sec World’s greatest stretch (15sec/side)

30sec Rotating full squat T spine rotations

B. Specific

1. Shoulder activation

2 sets

5 Hollow banded lat pull downs

5 scap pulls

5 beat swings

2. B mu skill progression

3 sets

Beginner:

5-7 Beat swings

5-7 Jumping CTB*

*Focus on timing the positions of arch to hollow

Intermediate:

3-5 Glide Kip

3-5 Hip to Bar

Advanced:

3-5 Explosive Arch to Hollow + hip to bar

https://youtu.be/qXWM8cvcylk

1-3 Bar muscle ups:

Regular, weighted, jumping

Metcon

A: Metcon (Time)

5 rounds for time

5 Snatch @155/105lbs

6 Bar Muscle-ups

KG: 70/48

Score: Time

TC: 12mins

*Longer cap for beginners to allow enough time for quality reps
Scaling options:

Beginner:

5 rounds for time

5 Snatch @moderate

6 Jumping CTB with a controlled descent

Intermediate:

5 rounds for time

5 Snatch @135/95lbs

6 CTB

COMP:

5 rounds for time

3 Snatch @205/135

6 Bar Muscle-ups

Movement Conditioning

B: Metcon (AMRAP – Reps)

Every 5mins for 15mins (3 sets)

Max rep unbroken Wall Balls @20/14lbs

KG: 9/6

Score: reps of the lowest set
Scaling options

Beginner:

Every 5mins for 15mins (3 sets)

20-25 unbroken Wall Balls @light

*Working on controlling the squat by slowing down the ball on the way down

Intermediate:

As written

COMP:

Wall Balls @30/20lbs

3 x 30-50 reps unbroken

Rest as needed between sets

Accessory

Metcon (4 Rounds for reps)

4 sets

60 sec max Strict Chin-ups or ring rows

60 sec Pinch grip Farmer Carry hold

30 Banded Biceps curls

Thursday, January 28th 2021

CrossFit Basinview – Deka Comp Open

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Recovery day

Recovery day

1. Mobility work

1.1. Upper body

A. Massage with LaCross ball

– Shoulder

– Mid traps

2-3 minutes/side

B. Quadruped shoulder stretch

Accumulate 3 minutes/side

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

1.2. Lower body

A. A. Massage with Foam roller

Adductor

2-3 minutes/side

B. Standing straddle stretch

Accumulate 3 minutes

Nose breathing, long breaths

2. Low intensity cardiovascular work

Long and slow swimming session

OR

45-60 minutes Bike (any type)

Every 5 minutes, get down and perform:

20 Bodyweight Step-ups

60 seconds side plank each side https://www.youtube.com/watch?v=2HUmZW9pyX0

3. Breathing work

3 mins Breathing on the floor

Steps

1. Place one hand beside your navel and the other other just above the navel.

2. Make sure every muscle of your body is relaxed.

3. Close your mouth using only nose breathing.

4. Inhale slowly. While the air goes into your belly, make sure you feel it inflate like a balloon and make sure you feel your rib cage expand with your hand to the side.

We ask you to do this little drill because it can increase your performances a lot, breathing is often left behind. Did you know that breathing is less effective if the exchange of air occurs only in the upper respiratory tract ?

There are many benefits of practicing and using a better breathing pattern.

– Increased metabolic efficiency

– Increased core stability

– Increased mobility effectiveness

– Enhanced recovery

Thursday, January 28th 2021

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

Amrap 5

30sec Row/Bike/Ski

7/7 Single leg RDL

5/5 Seated DB press

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

C. Specific

Rowing Technique

100m Legs only

100m Legs + hips

100m hips + arms

300m Tempo row @4sec recovery phase

Activation

5 sets

12 Banded pull throughs*

30sec Machine @hard

Rest 1min

*https://youtu.be/a8f-c31u2GA

Metcon

A: Metcon (Time)

EMOM 10minutes

Alternate between

– 12/9 Cal Bike/Row/Ski

– 20 KB swings 24/16kg

At the 10min mark

5 rounds for time

12/9 Cal Bike/Row/Ski

20 KB swings 24/16kg

Score: Time of the second part

TC: 20mins
Scaling options:

Beginner:

EMOM x 10

Alternate between

– 8/6 Cal Bike/Row/Ski

– 15-20 russian KB swings @light

At the 10min mark

5 rounds for time

8/6 Cal Bike/Row/Ski

15-20 russian KB swings @light

Intermediate:

EMOM x 10

Alternate between

– 10/8 Cal Bike/Row/Ski

– 15-20 KB swings @24/16kg

At the 10min mark

5 rounds for time

10/8 Cal Bike/Row/Ski

15-20 KB swings @24/16kg

Extra Accessory

Metcon (No Measure)

3 sets

12 Banded T

30 sec L-sit Hold

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Wednesday, January 27th 2021

CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

5min Bike, row, ski, or run

*every min complete 3-5 burpees

B. Mobility

Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific

3 sets

5 Rack delivery*

5 hang muscle clean

5 heaving hang power clean

*https://youtu.be/cvA3cBlYGaE

Weightlifting

A: Metcon (AMRAP – Reps)

Hang Clean

AMRAP 5minutes

20 rep @95/65lbs

15 rep @135/95lbs

10 rep @155/105lbs

Max rep @185/125lbs

KG:

20 rep @42/30

15 rep @60/42

10 rep @70/48

Max rep @84/56

Score: Total reps at the final bar
Scaling options:

Beginner:

EMOM x 5

7-10 Hang power cleans @moderate

*working on receiving the bar in a partial squat

Intermediate:

Amrap 5

20 rep @65/45

15 rep @95/65

10 rep @115/75

Max rep @135/95

COMP:

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 6minutes

2,4,6,8…

Strict HSPU

Alternated DB Step-ups @1×50/35lbs

2min rest

For time, Starting and going backwards from where you finished The first amrap using these movements:

HSPU (Kipping)

Alternated DB Step-ups @1×50/35lbs

KG: 22/16

Score:

1. rounds + reps

2. time

TC: 15mins
Scaling options

Beginner:

Amrap 4

2,4,6,8…

seated strict double db press @light

Alternated DB Step-ups @light

2min rest

For time, Starting and going backward from where you finished the first amrap:

double db push press @same weight as part 1

Alternated DB Step-ups @light

Intermediate:

Amrap 4

2,4,6,8…

Box elevated piked hspu

Alternated DB Step-ups @1×35/25

2min rest

For time, Starting and going backward from where you finished the first amrap:

abmat raised kipping hspu

Alternated DB Step-ups @1×35/25

COMP:

Amrap 8

2,4,6,8…

Deficit Kipping HSPU @4”

Alternated DB Step-ups @1×50/35

B2: Metcon (Time)

Time of second part of workout

Extra Accessory

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Wednesday, January 27th 2021

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. Box PNF lat stretch

5 repetition

– 5 seconds contraction pulling against the box with your elbows

– 5 seconds stretch moving your chest toward the floor

C. Specific

2 sets

10 Hollow body lat Pulldown

5/5 Bottom up KB Push Press

5 EMpty barbell bent over row

Weightlifting

A: Metcon (AMRAP – Reps)

Hang Clean

AMRAP 5minutes

10 rep @95/65

10 rep @135/95

10 rep @155/105

Max reps @185/125

Last bar should NOT be heavier than 60% of your 1RM Clean and Jerk

Rest 3minutes then B
Today is like Monday. Volume is pretty high so your intensity should be a little lower. Aim for a 80% perceived effort for every piece. Do not send everything you have on the first amrap, you might regret it fast.

Goal: Improve your performance in single movement workouts

This type of workout may be really hard for a certain type of athlete. The fact that you stay within the same square foot might challenge your mental toughness. In these types of workouts, you HAVE to find a pattern and stick to it. THis way you will be able to control your breathing and move easily through the workout.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8minutes

2,4,6,8…

Deficit Kipping HSPU @4”

Alternated DB Step-ups @1×50/35lbs

Rest 3minutes then C
Goal: Improve performance in gymnastic + light DB combination

Points of performance:

– We combined the DB step-ups with the HSPU because they both need your traps. That said, try to use your hip extension as much as possible on the HSPU.

– Breathe on the Step-ups and keep moving.

– DO NOT reach failure on the HSPU.

Sanctional level athletes target: In the round of 18 or better

Competitive Open athletes target: In the round of 16 or better

Movement Conditioning

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 8minutes

2,4,6,8…

TTB

DB Snatch @1×50/35lbs

Rest 3minutes then D
Goal: Improve performance in gymnastic + light DB combination

This is a classic flexion-extension work. Try to be efficient in your movement by optimally using the tension you create when you move:

-Use the stretch of the psoas on your arch position to move with speed in the hollow position.

-Use hip hinge to create speed on the ascent of the DB Snatch.

Doing these two points will help you save some muscular fatigue and keep going.

For the TTB, using a close grip might be a good idea to save your shoulders a little.

Sanctional level athletes target: In the round of 18 or better

Competitive Open athletes target: in the round of 16 or better

Conditioning

D: Metcon (Time)

Row 2000m for time
Perceived effort of 8/10. Aim for stroke consistency and breathing ease.

Accessory

E: Metcon (No Measure)

3 sets

12 Banded T

30 sec L-sit Hold

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