CrossFit Basinview – Deka Comp Open
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Lats
B2. Prayer stretch on foam roller
3-5 deep breaths
Try to move your sternum a little more close to the floor every time you exhale
B3. Banded ankle mobility
10 back and forth movement each side
https://www.youtube.com/watch?v=g2iCns6dTnI
C. Specific
5 Scap pulls
5/side scorpion stretch
5 Hollow to arch on floor
15 Hollow body Banded lat Pulldown
Gymnastics
A: Metcon (AMRAP – Rounds and Reps)
Every 2 minutes for as long as you can
24 GHD Sit-ups
5 Bar Muscle-ups
Increase number of Bar Muscle-up by 1 every new round
Goal: Bar muscle-ups under core fatigue
Scale number of BMU as needed, maintain reps if necessary
Points of performance:
GHD Sit-ups
– Make sure to have your core braced at the bottom of the movement.
Muscle-ups
– Smooth arch and aggressive hollow contraction
– Focus on moving as far back as you can before pulling yourself above it.
Metcon
B: Metcon (Time)
3 rounds for time
15 Cal Bike
15 Hang Power Clean @115/75lbs
15/leg Pistols
100′ HS walk
Goal: Improve your performance in medium length and light workouts
Points of performance:
Bike
– Sustained pace.
– Play with the line of the dark zone.
Hang Power Clean
– The weight on the bar has to be light enough to perform the 15 reps unbroken
Pistols
Just keep moving
HS walk
– Advanced athlete: Must be done in 50’ unbroken
– Intermediate athlete: Must be done in 25’ unbroken
– Beginner: Choose a shorter distance and do your best. You should not be at this exercise more than 3 minutes.
Core
C: Metcon (No Measure)
3 sets
10 Landmine explosive rotational press
10/side Pallof press in split stance