January 2022

Monday

Barbell conditioning

10 down to 1 of:
Deadlifts
Hang power cleans
Shoulder to overhead

after every round 8 burpees over the bar

Base Strength

A) 3 sets of 10 deadlifts @ 2.5-5kg heavier than last week

B)
3 sets of:
20 Wide stance Stiff leg DL
20 Split leg lunges

C)
3 sets of 20 sec
Flutter kicks hanging or knee tucks

Tuesday

Heavy Day

A) 5 sets of 4 back squat
add 2.5-5kg from last week

B) 4 sets of:
10 DB step ups each leg
2 length farmers carry

Base Conditioning

Alt between Row and Run
2 min max kcals rest 1 min x 2
4 min max kcals rest 2 min x 2
6 min max kcals rest 3 mins x 2
2 min max kcals rest 1 min x 2

Wednesday

Bignastics

EMOM for 15 minutes:
1 – 5-8 wide grip strict pull ups
2 – 1-3 wall climbs
3 – Rest

EMOM 12 mins
1 – 60 sec ski
2 – Hollow hold 30-45 sec
3 – rest

Base Strength

A) Strict Press
5 sets of 2 reps Heavy

1 set of Max reps @ 70% of Heavy 2

B)
4 sets of:
Seated DB press 2 x DB x 8 – 12 reps

C) 4 sets of:
Barbell Skull crushers 8 – 10 reps

D) 3 sets of 1 minute side plank

Thursday

DumbBell Daft

4 x 10 single arm DB push press each side
(control down)
B)
8 min AMRAP
20 DB Snatch
20 DB walking lunges (farmers hold)
40 Double Unders
Rest 2 mins
2 Rounds for time (6min time cap)

7:30pm Stretch

Friday

Team Take Over

14 min time cap
80 TTB
60 burpee box jumps
40 sand bag cleans
max front squats remaining time (60/40)
Rest 4 mins
10min time cap
65 TTB
45 Burpee box jumps
25 sand bag cleans
max front squats remaining time (60/40)

Saturday

Classic CrossFit

A)
Rope pulls (seated on floor)
4-5 sets of 30seconds

B)

5 Rounds
1 – 1 minute Kcal Run
2 – 1 minute Wall Balls
3 – 1 minute Sit Ups
4 – Rest

Sunday

Base Conditioning

Base Strength – Repeat of Lower strength class

Quick announcement team!

Emily Sunman will be re-launching our very popular Core + Stretch class starting on Thursday 20th at 7:30pm. Emily will be offering a vinyasa style of yoga with the aim of it helping you balance out your CrossFit training. We are so excited to have the class kicking off and hope you can make it along. We would recommend bringing your own yoga mat along and/or a towel and if you have yoga blocks then please feel free to bring them as well.

There will be a slight change to the timetable on Thursday going forward with classes running at 4:30pm, 5:30pm 6:30pm and Stretch at 7:30pm.

Monday

“Barbell Conditioning”
For Time:
40 burpees
40 power cleans
30 burpees
30 Front Squats
20 burpees
20 STOH
10 burpees
10 clusters

Base Strength (6pm only)

A)
4 sets of 10 deadlifts @ 2.5-5kg heavier than last week
B)
3 Sets of:
8-10 single leg deadlifts each side
20 glute bridges
30-45 second plate pinch
C)
Tabata weighted sit ups

Tuesday

“Bignastics”
Every 4 min x 4 rounds
2 x max weighted pull ups (aiming for min 5 at weight)
2 x max weighted chin ups

Assisted scale – barbell set up and pause with chin above bar
4 sets x 6-8 reps for quality

Super set with

8-10 box HSPU after each set

B)
10 min AMRAP
10 kip swings
10 underhand barbell rows
10-30 sec hollow/tuck hold

Base Conditioning (7am and 7:15pm only)

Row EMOM x 12 15/12 kcals

Run Every 2 mins x 6 300m Run

Wednesday

“Team Take Over”
Max Distance Run in 28 mins:
Whilst completing 10 rounds of
10 devils press (double if possible)
20 DB snatch (single)

I go U Go
1 partner doing a round, 1 partner running

Base Strength (6pm only)

A)
4 sets x 8 reps of 1+quarter strict press
starting at last weeks 10 rep weight

B)
3 sets of:
10-12 skull crushers
8 under hand rows with pause at the top
15 barbell front raises

C)
3 sets of 20 seated turn overs

Thursday

“Classic CrossFit” (open 20.2 repeat)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

7:30pm – Stretch class

Friday

“Heavy Day”
5 sets x 5 reps back squat
add 2.5-5kg from last week

B)
3 rounds of:
8 – 10 barbell good mornings (add weight)
8 Single arm squats each side 3 second down 2 second at the bottom

Saturday

“Grunt and Pump”

A)
60/48kcal row
50 KB swings
40 box step overs (2 DBs)

B)
3 Sets
10-12 ring rows
8-12 reverse grip bicep curls
Max double DB strict press
Rest 1-2 mins

Sunday

Base Conditioning

Base Strength – Repeat strength lower body day

Happy New year! We hope you had a great weekend and are ready to get back to it all.

Our full *new* timetable will be launching on Monday 10th of Jan. Some changes will start to take place on Wednesday 5th of Jan. Most notable the morning class times. Everything will be explained in full in our Newsletter. If you have any questions please email info@basefitness.co

You may notice that we have attached “Tags” to our Daily WOD. This is to help you identify what the primary focus of that class is and we had a little fun with it.

“Classic CrossFit” = CrossFit is a mix of all types of fitness, gymnastic, weightlifting, conditioning and more. It’s going to be a mixed bag of fun movements performed with a lot of intensity.

“Heavy Day” = To get strong, you have to lift heavy. We want to dedicate more time to strength work and to do that we need to give you more time to lift and more importantly rest after. This class will be slower paced but you will still reap mighty benefits.

“Big Nastics” = The focus here is on bodyweight movements. Gymnastics can be tough but it takes time and patience. We will be focusing on bodyweight strength and skill work in this class so that we can build your foundation. There will also be some form of heart rate raiser build in.

“Team Takeover” = Working out with a buddy is amazing, there’s nothing quite like suffering together and you guys love partner workouts so we are going do a lot more of them.

“Barbell Conditioning” = One of the hidden gems of CrossFit. Moving a barbell is incredibly beneficial for the heart and muscles and it’s a lot of fun to. Expect to be lifting heavy or moderate weight and breathing hard.

“Pump and Grunt” = Yes you read that correctly. Think old school body building. While CrossFit likes to focus on big bang for your buck movement, it’s good to sometimes focus on one muscle group at a time as well. There will normally be a short sweat in this type of class as well. (Go watch “pumping iron” and you’ll see why we called it “pump and grunt”)

Monday

“Classic CrossFit”

20 min AMRAP
20 power cleans
20 target burpees
20 box jumps

Tuesday

“Heavy Day”

Back squat, 5 rep
Shoulder press, 5 rep
Deadlift, 5 rep

We will be using these numbers in the upcoming weeks, please try and get in!

Wednesday

“Big Nastics”

A)

4 x 3-8 strict/weight pull ups
Super set
45-60 sec press up hold

B)

EMOM – 15 mins
1- 16 hang db clean and jerk
2- 30 sec knee tuck
3- 30 sec weighted sit ups

Thursday

“Team Takeover”

For Time
150 Wall Balls
100 kcals
150 KB Swings
100 kcals
100 TTB
Max kcal remaining time whilst other partner holds plank

Friday

“Barbell Conditioning”

A) 7-7-7 Front Squat

B)

30 RFT
3 Deadlifts
2 Front Squats
1 STOH

Saturday

“Pump and Grunt”

4 Rounds
10 ring rows
20 empty bar strict press
30 box dips

Rest 1 min
Every 3 mins x 5
20 DB snatch
20/15 kcals

Sunday

“Classic CrossFit”

800m Run
50 pull-ups
100 push-ups
150 air squats
800m run

Please note this will return back to a repeat of Strength and Conditioning from Sunday 16th of Jan.

Home workout

WOD 1

20 minute EMOM
Sprint 10 burpees
0:45 cap each minute

WOD 2

20 min AMRAP
4 minutes on 1 minute on

10 DB Deadlifts
10 steps ups
10 STOH

WOD 3

21 dumbbell thrusters
63 In and outs (double feet)
18 dumbbell thrusters
54 In and outs (double feet)
15 dumbbell thrusters
45 In and Outs (double feet)