March 2023

Hello team!

The guys at Soulsuites (check them out at @soulsuites_ek on instagram) are offering all our members a 25% off discount code for Saturday 1st of April. They offer an amazing space for recovery and relaxtion. They have Ice baths, infrared Sauna, breathwork and mediation available.

To book your spot click the link below and use code CROSSFITEK to recieve the discount.

https://www.soulsuites.co.uk/book-online

Enjoy.

Monday

Team Takeover

30min AMRAP
10 wall balls
10 TTB
10 kcal run

add 10 reps each round

Base Strength

A) Bench Press 60% x 10, 70% x 8, 75% x 6, 50% x 15 reps of 1rm bench press (3 seconds lowering on each rep)

B1) DB strict press – 10, 10, 10 (3 seconds lowering each rep)
B2) Bent over row – 10, 10, 10 (3 seconds lowering each rep)

C1) DB incline Press, 10, 10, 10 (1 second pause at the bottom)
C2) Ring rows, 10, 10, 10 (1 second pause at the top)

D1) 2 sets tricep dips on bench x max reps
D2) 2 sets barbell curls x max reps

Tuesday

Heavy Day

A) 4 sets of 10 deadlift @ 2.5-5kg heavier than last week
Going every 3 mins

B)

4 Rounds:
20 double DB box step overs
20 weighted calf raises (barbell)
20 weighted glute bridges with pause at top
rest 1 min between exercises

Base Conditioning

2 min run
2 min row
2 min ski
x 7

Wednesday

Classic CrossFit

100-80-60-40-20
Double Unders
50-40-30-20-10
Hang DB sntach 22.5/15
25-20-15-10-5
Down ups

Base Strength

A) Back squat 60% x 10, 70% x 8, 75% x 6, 50% x 15 reps of 1rm bench press (3 seconds lowering on each rep)

B) Barbell stationary lunges 3 sets of 10 reps each side

C) 3 sets of 10 hammie curls on rings

D) 3 sets of 20 Side plank hip dips
D2) 3 sets of 30 flutter kicks

Thursday

Do you even Cardio?
4 Rounds
2 min Run
2 min Row
2 min Ski
2 min Bike
2 min Rest

Friday

Barbell cycling

A) 1 Full clean + 1 Front squat + 2 split jerk

B)

Every 30 secs x 20
1 Power Clean + 1 Hang squat clean + 1 Split Jerk

Saturday

Funastics

A) Handstand practice

B)

18 min AMRAP
5 strict chin ups
10 devils press
20 walking lunges
30 sit ups

Sunday

Base Conditioning

Base Strength

Monday

Do you even Cardio?

0-3 min
600/550m row
3-6 min
600/550m ski
6-9 min
400m run
repeat x 4

Base Strength

A)

Reverse DB lunges
3 sets of 12 rep each leg
B) DB floor Press
3 sets of 16 reps

C) Single leg RDL
3 x 10 reps each leg
D) Gorilla row
3 x 12 reps each side

D) Hammer curls
3 x 15 each side

Tuesday

Barbell Cycling

A)

From Rack 3 split jerk
3 sec hold in catch

B) Every 45 secs x 15
2 Power Clean + 2 Front Squat + 1 Split Jerk

Base Conditioning

In Pairs for max kcals
1 partner working/resting
90on/off
60on/off
30on/off
x3
then repeat on different bit of kit

Wednesday

Funastics
A)

Handstand practice

1B)

8min AMRAP in pairs
8 burpees
6 box jump overs
4 burpee box jump overs
I Go U Go

Base Strength

Upper body
A)
3 sets of:
10 DB bench press
Super set with
3 sets of 10 Bent over rows

B)
4 sets of 15 Banded pull ups
15 DB extensions

3 sets of
10 shoulder press
Super set
10 lateral raises

Thursday

Heavy Day

4 x 10 deadlift @ 2.5-5kg heavier than last week
Going every 3 mins

Every 2 mins
A- 10-12 Hanging Oblique Twists
B- 8 Suitcase Step ups e/s
C- 1:00 Wreck Bag Walking Lunges
4 Rounds

Friday

Classic CrossFit

10 min AMRAP
3,6,9,12….
TTB
Thrusters (35/25)
Rest 5 mins

10min AMRAP
40 DU
5 press ups
add 5 press ups after each round

Saturday

Pump and Grunt
A)
8-10 DB bench press (2 sec lower)
SS
Strict pull ups 2 sec up/down or banded
2-3 rep short of failure

B)
12-15 skull crushers
SS
12-15 standing DB curls
C)
60-40-20
empty bar strict press + sit ups

Sunday

Base Conditioning

Base Strength – Mondays class

Just like that the Open is a wrap! What a fantastic three weeks it has been. Well done to everyone who gave it a go and congratulations on taking on the workouts this year.

For those who have made it through to the next round of the open, there will be relevant quarter finals coming up in the next few weeks. We will post a shoutout to those who have made it once everything is confirmed.

We hope you had fun over the past few weeks and enjoyed the challenge.

On to the week ahead.

Regular programming will resume on a Friday and Saturday.

This week is a RETEST week, we will be focusing on our 3rm Back squat and gymnastic capacity.

If you have kept your scores from the start of the year then this is a great chance to see how all your handwork has been paying off. We can’t wait to see how much you have improved.

Now that we have finished off our pull up cycle, we would like to hold another gymnastics seminar. Although we have a few ideas lined up we want to hear what you guys would most like to see. Drop us an email at info@basefitness.co or DM us on Instagram with any ideas you might have!

Let’s get after it this week.

Monday

Heavy day

A)

RETEST
Build to 3rm back squat

B)

3 Rounds
20 front rack walking lunges
10 jumping squats
rest 1-2 mins
3 Rounds
20 Glute bridges
10 box jumps for quality
rest 1-2 mins

Base Strength

A) Bench Press: 80% x 5, 85% x 3, 95% x 1 or more

B) Alternate DB bench (flat bench): 4 x 8 ea arm

C)
DB Incline flyes 3 x 10
C1)
DB alternating hammer curls 3 x 10

D1)
Superset
3 sets of 15 of each exercise:
Front raises
Lateral raises
Strict press

Tuesday

Classic CrossFit

A) 8-8-8-8-8 Bench Press

B)

Complete as many rounds as possible in 12 minutes of:
24 dumbbell snatches
6 burpee pull-ups

Base Conditioning

2min on/off

x 10 rounds

Wednesday

A)
1 Clean pull + 1 squat clean + 1 hang squat clean

B)
3 Rounds
500m Row
10 hang squat cleans (60/40)
Rest 2 mins

Base Strength

A) Deadlift: 80% x 5, 85% x 3, 95% x 1 or more

B) DB RDL: 3×10

C)
Bulgarian split squats drop set
x 2

Left leg first then right leg
8 reps heavy
10 reps medium
12 reps light
Max reps bodyweight

D) Chin-ups (total reps) = chin-up max + 70%

Thursday

Do you even cardio?

3 min Run
2min Bike/ Ski
1 min plank
3 min rest
x 5

Friday

RETEST
Gymnastics + capcity Testing
A)
max strict pull ups

B)
4min AMRAP
max TTB

C)
7min
plate jump burpees

Saturday

TEAM WOD

Sunday

Base Conditioning

Base Strength – Upper body