Basefitness

The CrossFit Open

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

Thursday

Do you even Cardio?

40 min EMOM
1 – row 45 sec
2 – bear crawl
3 – single skips
4 – 20 KB Russian twists

Friday

Open workout

Saturday

Released after Open workout

Sunday

Base Conditioning

Base Strength – Lower body

Strict	Kipping	Butterfly
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

Monday

Classic CrossFit

10min AMRAP
50 Double Unders
30 overhead lunges
Rest 5 mins
10min AMRAP
15 wall balls
15/12 kcal row

Base Strength

Deload
A) Bench Press: 50% x 5, 60% x 5

B) Flat DB Press: 3 x 15
C) DB bent over rows: 3 x 15
D) Barbell backrack Shrugs: 3 x 10

E) 3 sets of 8 reps deadlifts, bent rows, hang cleans, push press, back squat

Tuesday

Olympic lifting

A)

1 clean deadlift (2 sec pause at knee)
1 Clean Pull
1 power clean

B)

3min on/off
ascending ladder adding 2 reps each round
2,4,6,8….
power clean (50/35)
push press
x 3

Base conditioning

30 sec max down ups
30 sec max kcals
4 mins rest
x 8 rounds

Wednesday

Funastics

A) 12 Min EMOM
strict pull ups or kip/butterfly

B) 90 sec on/off
15 hanging weighted knee raises
max ski remaining time
x 6

C) Core work

Base Strength

Deload

A) DB Squat Jumps DBs: 2 sets of 6 reps
B) Deadlift: 50% x 5, 60% x 5 65-75% x 5

C) Core – 3 sets of 10 Half turkish get ups
100 lying leg lifts
100 Back extensions

D) Chin-ups 50% of chin-up max
E) Empty Barbell Curls: 100 total reps (no added weight)

Thursday

A) Heavy Day
5 x 5 pause back squat
add 2.5-5kg from last week

B) 15min AMRAP
60 sec sandbag march
20 Double DB box step over
10 – 15 ring hamstring curls

Friday

Team Takeover

In Pairs
40min AMRAP
max kcal run or bike
on the 0 and every 5mins
20 sync hang snatch
15 sync down ups

Saturday

Pump and Grunt

A)
Every 2 mins for 8 sets (4 each)
A- 8-10 bradford press with full lock out
B – 10-12 DB bench press

B)
4 Rounds
10-20 press ups
20 bicep curls
20 empty bar thrusters
rest 90secs

C) Finisher
pike leg lift overs

Sunday

Base Conditioning

Base Strength – Lower body

Strict Negative pull ups 5 sets of 3 reps Aim for 5 second negative rest :60 between sets Ring rows 6 sets of 10 reps rest :90 between sets Bent over barbell rows 4 sets of 8 reps rest :90 between sets Supinated Grip	Kipping Kip swings 2 sets of 20 reps Chin over bar hold and press away drill 6 sets of 3 reps EMOM for 7 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 Strict Butterfly 3 sets of 20 seconds 50% size of actualy butterfly pull ups Lots of shoulder control Strength work Pause Butterflys at the top 5 sets of 4 reps EMOM for 5 minutes 2-3 Butterfly pull ups
Core Plank marches 4 sets of 20 reps rest :90 between sets Hollow Rocks 6 sets of :30 effort rest :30 between sets	Core Plank marches 4 sets of 20 reps rest :90 between sets Hollow Rocks 6 sets of :30 effort rest :30 between sets	Core Plank marches 4 sets of 20 reps rest :90 between sets Hollow Rocks 6 sets of :30 effort rest :30 between sets

Well done on completing test week! We hope you guys enjoyed it and found the tests challenging but fun. Remember to look at last week with a positive light, whatever you got in any of the workouts is your benchmark for the year ahead. This is a great opportunity to set some solid foundations in your training and lifestyle to push forward for a fantastic 2023.

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Some exciting announcements coming up.

Next Saturday (28th) we will have free Coffee available all morning from the main man himself Gary McFall of Copper Black coffee. Gary has come in before for our team WODs to provide the caffeine fix and his coffee is outstanding. This is also the same coffee we use in our Coffee machine which as you know is the best around. We are excited to have Gary back this coming Saturday. The workouts will run at their regular times of 8am, 9am and 10am. It will be a team of 3 workout so grab your buddies and get booked in. You are more than welcome to come in early and get a cup of joe or hang around after and enjoy a hot beverage. We look forward to seeing you on Saturday. The coffee is dynamite btw 😉

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Yoga is back this week and will be on at it’s regular time of 7:30pm on Thursday. If you haven’t tried our Yoga class yet, get involved. It’s such a great way to improve your fitness.and makes most movements in our classes a lot easier. We cannot recommend it highly enough.

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Hyrox day! Hyrox is all the rage right now in the functional fitness world and we have a lot of people signed up from the gym taking on the Glasgow on in Feb. To help you guys out and give you the best chance on the day we will be holding a Hyrox training day at our small PT studio on Sunday 5th of Feb. Spaces are only available to those who are taking part in the Glasgow Hyrox competition in February due to the reduced numbers we can have in the PT studio. The goal of this is to let everyone have a go at the sled and cover any other movements or pieces of kit you will come across during the event. We will let you know how to sign up for the day soon.

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We have had a few requests for T-shirts, vests and hoodies recently and will be putting in a pre-order for clothing this week. You might have seen the coaches wearing a new, very cozy hoodie! This will also be available for purchase shortly. Keep an eye on our social media for pricing and how to pre-order.
Have a fantastic week team!

Monday

Classic CrossFit

1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars

Base Strength

A) Bench Press: 77.5% x 6, 82.5% x 4, 90% x 2 or more

B) Incline DB Press: 2 x Max Reps using the same weight (Choose a weight that you
can get around 20-25 reps with on the 1st set.)

C1) Single Arm DB Rows: 4 x 10
C2) Triceps press ups 4 x 10

D1) BB Shrugs (2 Sec Holds): 3x 10
D2) Incline rear dealt flyes, pinkies up: 3 x 12

Tuesday

Heavy day

A) 5 x 5 pause back squat
starting at 65-70%
1 sec pause on each rep

B) Every 2 mins for 3 rounds
A- 60 sec farmers carry (keep to 50ft section back and forth)
B- 30 sec step ups each side (body weight)
C – 10-20 turkish plate sit ups

Base Conditioning

Warm up

One piece of Kit

1 minute on / 4 off x 8 rounds

Wednesday

Funastics

A) 8 Min EMOM
Strict pull ups or Kip/ Butterfly

B) Every 3 mins for 5 rounds
15 american KB swings
15 box jump overs
15/12 kcal run

Base Strength

A) Deadlift: 77.5% x 6, 82.5% x 4, 90% x 2

B) Bulgarian Split Squat Jumps: 4x 5 each leg (BW only)

C) Hamstring curls on the rings 3 x 15 reps

C1) Weighted Sit up 3 x 15 reps

C2) 3 sets 45 sec DB lunge old each side 

D) Chin-ups (total reps) = Chin-up max + 50%

Thursday

Tabata row
Rest 1 minute
Tabata empty bar back squats
Rest 1 minute
Tabata double under or ski
Rest 1 minute
Tabata press up
Rest 1 minute
Tabata sit-up

Friday

Open Prep
7 min AMRAP
60/42.5 pound Clean and jerk, 3 reps
3 Toes-to-bar
60/42.5 pound Clean and jerk, 6 reps
6 Toes-to-bar
60/42.5 pound Clean and jerk, 9 reps
9 Toes-to-bar
60/42.5 pound Clean and jerk, 12 reps
12 Toes-to-bar
60/42.5 pound Clean and jerk, 15 reps
15 Toes-to-bar
60/42.5 pound Clean and jerk, 18 reps
18 Toes-to-bar…

Saturday

Team Take over

In team of 3:
Complete
500/375 kcal row
and
400 wall balls (9/6kg)
300 DB Snatch (22.5/15)
200 sync down ups

Sunday

Base Conditioning

Base Strength – Upper body

Strict	Kipping	Butterfly
Negative pull up 4 sets of 3 reps Aim for 3 second negative rest :60 between sets Inverted rows 4 sets of 6 – 10 reps rest :90 between sets Pronated grip Gorillia rows 4 sets of 20 reps (10 each side, alternate arms) rest :90 between sets”	Technical work Kip swings 3-5 sets of 8-10 reps Chin over bar hold and press away drill 3 sets of 3 Strength work Press against the bar roll ups 5 sets of 2-3 reps	Technical work Butterfly drills with one foot on a box 3-5 sets of 10 reps Strict Butterfly 50% size of actualy butterfly pull ups Lots of shoulder control Strength work Pause Butterflys at the top 5 sets of 3 reps
Core work Hollow hold 5 sets of :20 effort rest :30 between sets Side plank with rotations 3 rounds of :30 each side rest :30 between rounds Alt between L + R”	Core work Hollow hold 5 sets of :20 effort rest :30 between sets Side plank with rotations 3 rounds of :30 each side rest :30 between rounds Alt between L + R”	Core work Hollow hold 5 sets of :20 effort rest :30 between sets Side plank with rotations 3 rounds of :30 each side rest :30 between rounds Alt between L + R”