Sunday, August 16th 2020
CrossFit Basinview – CrossFit
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
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
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
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
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.
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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
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
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
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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
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