Saturday January 30, 2021 (Partner)
CrossFit Basinview – CrossFit
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
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
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
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
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
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
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
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
()
Wednesday, January 27th 2021
CrossFit Basinview – CrossFit
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
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
()
Wednesday, January 27th 2021
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
– 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