March 5, 2023

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