Saturday October 24, 2020 (Foundations)
CrossFit Basinview – Foundations
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
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
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
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Saturday, October 24th 2020
CrossFit Basinview – CrossFit
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
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Friday, October 23rd 2020
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
– 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
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
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Thursday, October 22nd 2020
CrossFit Basinview – CrossFit
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
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
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.