Well done to everyone who took on 23.2 this week. Please make sure to submit your scores by Monday at 11pm so we can get them checked on time. One more week to go!
Monday
Team Take Over
1min on / off each Complete 100 Deadlifts 50 burpees OTB 100 hang power cleans 50 burpees OTB 100 front squats 50 burpees OTB
Base Strength
A) Bench Press: 77.5% x 6, 82.5% x 4, 90% x 2 or more
B) Alternate DB bench (flat bench): 4 x 10 ea arm
C) DB incline flyes 3 x 12
D) Alt. Hammer Curls: 3 x 10 each arm DB tricep extensions 3 x 10
Tuesday
Classic CrossFit
A) 12 Min EMOM strict pull ups or kip/butterfly same reps as last week
B) 12min AMRAP 20 Kcal run (2min cap) 20 strict press 20 push press
Base Conditioning
1 Round 90 sec steady 60 sec moderate 30 sec moderate/hard repeat on different bit of kit
10 Rounds 45 sec on 3:15 off
Wednesday
Heavy Day
A) 5 x 5 pause back squat add 2.5-5kg from last week every 3 MINUTES, should be getting heavy
B)
45 sec double DB box step overs 45 cossack squats (ring assited scale) 30-45 hollow hold Rest 1 min x 4
Base Strength
A) Deadlift: 77.5% x 6, 82.5% x 4, 90% x 2 or more
B) Barbell RDL 3 x 10 reps
C) Bulgarian split squats 1+1/4 3 sets of 8 each leg
D) Chin-ups (total reps) = chin-up max + 70%
Thursday
Do you even Cardio?
40 min EMOM 1 – run 45 sec 2 – 45 sec wall sit 3 – bike 45 sec 4 – 20 sit ups
Friday
Open workout 23.3
Saturday
Announced after Open workout
Sunday
Base Conditioning
Base Strength – Upper body
Strict A) 5 sets of 5 reps 3 second negative Rest 90 seconds between sets
B) Ring rows 4 sets of 5 eps Slow reps with pause at top rest :90 between sets
C) DB Strict Press 4 sets of 8 reps
Kipping
Kip swings 1 sets of max reps (make sure to wamr up correctly before performing max set)
Chin over bar hold and press away drill 5 sets of 5 reps
EMOM for 13 minutes 1-3 Kipping pull ups
Strength work Press against the bar (hanging) roll ups 5 sets of 2-3 reps
Butterfly
Technical work Butterfly drills with one foot on a box 1 sets of 20 reps
Butterfly pull up movement 4 sets of 8 – 12 reps
Focus on getting the rhythm and don’t worry about your chin being over the bar on the first 2 sets Try to increase the pull up on the last set with the goal to be finishing with the chin over bar.
EMOM for 11 minutes 2-3 Butterfly pull ups
Core
Hollow rocks 5 sets of :30 effort rest :30 between sets
Core
Hollow rocks 5 sets of :30 effort rest :30 between sets
Core
Hollow rocks 5 sets of :30 effort rest :30 between sets
Well done to everyone who took part in the first week of the CrossFit open! We hope you enjoyed it. If you have signed up please can you make sure your scores are submitted online before Monday evening at 11pm. This will give the coaches a chance to verify the scores so they appear on the leaderboard. Please make sure to include your split time, this is when you finished the cleans.
Thank you
Monday
Heavy Day
A) 5 x 5 pause back squat add 2.5-5kg from last week
B)
12 min AMRAP 10 heavy KB Swings 10 heavy front rack reverse lunges 10 heavy knee raises
Base Strength
A) Bench Press: 75% x 7, 80% x 5, 85% x 3 or more
B) 2 x max reps Press ups
C1) DB bent over rows 3 x 10 reps C2) Lying DB bench press 3 x 10 reps
D1) DB Upright row 3 sets of 20 reps D2) DB Bicep curls 3 x 20 reps
E) 1 set of max reps, DB fron raises, DB lat raises, DB shoulder press
Tuesday
Classic CrossFit
A) 10 Min EMOM strict pull ups or kip/butterfly same reps as last week
B) 27-21-15-9 hang power cleans (43/30) burpees over the bar
Base Conditioning
1 Round 90 sec steady 60 sec moderate 30 sec moderate/hard repeat on different bit of kit
12 Rounds 30 sec max effort 2:30 rest
Wednesday
Team Take Over Teams of 3 120/90 kcal ski 120 sync db snatch (2 working at a time) 120/90 kcal ski 120 TTB 120/90 kcal ski 120 sync thrusters (35/25) max ski remaining time
Base Strength
A) Kneeling Jumps or Squat jumps 3 x 5 reps
B) Deadlift 75% x 7, 80% x 5, 85% x 3 or more C) DB Reverse Lunge, front foot elevated 3 sets of 12 reps each leg
D) Ring Plank 3 sets of 40 seconds
E) Chin-ups (total reps) = chin-up max + 60%
Thursday
Do you even Cardio?
40 min EMOM 1 -bike 45 sec 2 – 45 sec wall sit 3 – 15 Kb Swings 4 – 20 sit ups
Friday
Open Workout 23.2
Saturday
Workout released after Open
Sunday
Base Conditioning
Base Strength
Lower body
Strict ( repeat of last week)
A) Negative pull ups 4 sets of 5 reps Aim for 5 second negative rest :90 between sets B) Inverted Rows – Bar 6 sets of 5 reps Aim to pause at top rest :90 between sets C) Strict Press 4 sets of 12 rest :90 between sets
Kipping
Kip swings 1 sets of max reps (make sure to wamr up correctly before performing max set)
Chin over bar hold and press away drill 5 sets of 4 reps
EMOM for 11 minutes 1-3 Kipping pull ups
Strength work Press against the bar (hanging) roll ups 5 sets of 2-3 reps
Butterfly
Technical work Butterfly drills with one foot on a box 2 sets of 15 – 20 reps
Butterfly pull up movement 3 sets of 5 – 10 reps Focus on getting the rhythm and don’t worry
about your chin being over the bar on the first 2 sets Try to increase the pull up on the last set with the goal to be finishing with the chin over bar.
EMOM for 9 minutes 2-3 Butterfly pull ups
Core
Side plank (with hip raises) 5 sets of 15 reps rest :60 between sets Lying leg lifts 5 sets of 15 reps rest: 60 between sets
Core
Side plank (with hip raises) 5 sets of 15 reps rest :60 between sets Lying leg lifts 5 sets of 15 reps rest: 60 between sets
Core
Side plank (with hip raises) 5 sets of 15 reps rest :60 between sets Lying leg lifts 5 sets of 15 reps rest: 60 between sets
It’s getting to that time of year again as the 2023 CrossFit Open is almost here. For many of you, you may never have heard of The Open before so let’s get you up to speed. Officially, the CrossFit Open is the first qualifying stage of the CrossFit Games.
Now as cool as that sounds, you might be asking yourself “Why take part if I’m not trying to make it to the CrossFit Games?”
We get it, most of us are only going to make the games by purchasing a spectator ticket (we still believe in you though). However, the Open is a chance for you to really test yourself and set some benchmarks for your fitness. It’s open to all ages and levels of fitness. We have used the Open for years as a chance to push our members and build a strong sense of camaraderie within the gym community. There is no better feeling than giving it your absolute all in a workout and having people cheer you on throughout.
There are plenty of options if you decide to officially register for the open, so don’t be worried if you’re unsure if you’ve got all the CrossFit moves down. There are both RX and scaled categories (as well as a number of others), so plenty of choices to suit all ages and abilities. You can register directly through the https://games.crossfit.com/ website, the signup fee is $20. By signing up you will be able to track your scores on various leaderboards including our very own CrossFit East Kilbride (BaseFitness & CrossFit) and a wider one including CrossFit participants from all over the world. If you don’t wish to sign up that’s totally fine as well, you can still perform the workouts in the gym alongside everyone else and have a great time doing so.
How is the The Open going to work at BaseFitness?
It’ll all kick off on Feb 16th and will run for 3 weeks. Each Thursday evening (at 8pm GMT) a workout will be released. This must be completed that weekend with your score submitted by Monday evening at the latest (if you have signed up online) in time for the coaches to verify your score. We will be running the Open workout on Friday at the normal WOD times! Except on Friday evening when we will be hosting our Friday night lights.
From 5pm onwards – FRIDAY NIGHT LIGHTS!! Anyone who would like to get involved and try an Open Workout is welcome along. Judges will be on standby to cheer you on and record your score. Like last year we want Friday night to be a lot of fun, it’s not about serious scores or where you are on the leaderboard. Instead look forward to coming in, throwing down and spending a bit of time with some like-minded people. You can’t beat the support and atmosphere during the open!
We will open up bookings on teamup so you can pick a time slot and get booked in to perform the workout. Now you’ll need to bear with us a bit as we don’t actually find the workout out until you do, so booking slots won’t be open until Thursday night/Friday morning. Anyone wishing to take part in the open can do so without it using any of your monthly class quota.
So there you have it, hopefully that makes sense and you are pumped up for the upcoming Open! We think it’s going to be a blast and look forward to throwing down with all of you throughout Feb. Still have some questions? Drop us a message or ask one of the coaches and they will be happy to help.
Monday
Classic CrossFit
A)
8 Min EMOM Strict pull ups or kip/butterfly Add 1 more rep to what you managed on the 12 min EMOM
B) 12 min AMRAP 15 Deadlift 50/35 12 burpees over the bar 9 Push Press
Base Strength
A) Bench Press: 72.5% x 8, 77.5% x 6, 82.5% x 4 or more
B) Alternate Med Ball Push-ups: 2 x max reps C1) DB bent over rows 3 x 12 reps C2) Lying DB tricep extensions 3 x 12 reps
D1) Reverse Flyes 3 x 12 D2) Zottman Curls: 3 x 12
Tuesday
Heavy Day
A) 5 x 5 pause back squat add 2.5-5kg from last week Every 2.5mins
B) Every 2 mins x 3 8-10 bulgarian split squats each side Split Carry (1 db OH, 1 in farmers) 45 sec weighted glute bridges
Base Conditioning
Every 2 mins – Alternate A – 30 sec max down ups B – 45 sec max kcals x 10 rounds of each
Wednesday
Olympic Lifting A)
Build to moderate 1 snatch pull 2 hang power snatch
B)
2min on/off 10 hang power snatch remaining time max ski x5
Base Strength
A) Kneeling Jumps or Squat jumps 3 x 5 reps
B) Deadlift 72.5% x 8, 77.5% x 6, 82.5% x 4 or more
C1) Ring hamstring curls 3 x 12 C2) Plank hold 3 x 30-60 seconds
D) Chin-ups (total reps) = chin-up max + 60%
E) 4. DB Reverse Lunge, front foot elevated: 2 x 10 each leg
Negative pull ups 4 sets of 5 reps Aim for 5 second negative rest :90 between sets
Inverted Rows – Bar 6 sets of 5 reps Aim to pause at top rest :90 between sets
Strict Press 4 sets of 12 rest :90 between sets
Core Plank Marches 5 sets of 15 reps rest :60 between sets
Lying leg lifts 5 sets of 10 – 15 reps rest: 60 between sets
Kip swings 1 sets of max reps (make sure to wamr up correctly before performing max set)
Chin over bar hold and press away drill 5 sets of 4 reps
EMOM for 9 minutes 1-3 Kipping pull ups
Strength work Press against the bar (hanging) roll ups 5 sets of 2-3 reps
Core Plank Marches 5 sets of 15 reps rest :60 between sets Lying leg lifts 5 sets of 10 – 15 reps rest: 60 between sets
Butterfly
Technical work Butterfly drills with one foot on a box 2 sets of 15 – 20 reps
Butterfly pull up movement 3 sets of 5 – 10 reps Focus on getting the rhythm and don’t worry about your chin being over the bar on the first 2 sets Try to increase the pull up on the last set with the goal to be finishing with the chin over bar.
EMOM for 7 minutes 2-3 Butterfly pull ups
Core Plank Marches 5 sets of 15 reps rest :60 between sets Lying leg lifts 5 sets of 10 – 15 reps rest: 60 between sets
