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
– Pecs
B2. Foam roller + mini band wall slide
10 repetitions slow and controlled
https://www.youtube.com/watch?v=VUOVGr8cao0
C. Specific
2 sets/arm
5 KB Windmills
5 Bottom-up KB Press
5/leg Single KB Front rack Lunges
Weightlifting
A: Metcon (Weight)
Work up to a Heavy 2 reps Jerk for the day
then
EMOM 6minutes
1 Jerk @90% of this double
Athlete: In the next 2 weeks, we will work up to heavy lifts for the day. The goal of this is to stimulate your CNS to go heavy and to be ready for the test in 2 weeks.
Goal: CNS prep for the test
Points of performance:
– Do not go for a heavy single, please, EVEN if today is a good day or your crush is watching. (:
– Think vertical.
– Bring the barbell slightly backwards on the drive so it finishes above your traps.
Accessory
B: Metcon (Weight)
Landmine press
3 x 8/arm @as heavy as possible
Rest 2minutes between sets
Athlete: We use the neutral grip here to save your shoulders and we push in a different angle to avoid accommodation.
Goal: Pressing strength-endurance
Points of performance:
– Stop 1 rep before failure.
– Move with good form.
– If you use the Split variation when you Jerk, then do the presses in a split position. If you do Power Jerk, do the presses standing normally.
– Your arm should be at the middle between OH and Bench press positions.
Metcon
C: Metcon (4 Rounds for reps)
2 rounds of
AMRAP 2 minutes
15/12 Cal Assault bike
Max DB Hang Snatch @2x 50/35lbs
Rest 2 minutes
AMRAP 2 minutes
15 DB Hang Snatch @2x 50/35lbs
Max Cal Assault Bike
Rest 2 minutes
There is a total of 4 AMRAPs. Each one is scored with the max reps.
Goal: Improve your performance in super short workouts
Points of performance:
Bike
– Intensity is high but not maximal. Push at 90-95%.
Double DB hang Snatch
– Find your limit. Stop when you feel that the DB starts to slip from your hands.
– Do not use too much hip flexion, the goal here is pulling with the upper body.
Sanctionals and Games level athletes: 20+ Hang Power Snatch and 20/15+ Cal on bike
Competitive Open athletes: 15+ Hang Power Snatch and 15/12+ Cal on bike
Accessory
D: Metcon (No Measure)
Copenhagen plank (Half of the foot)
3 x 30-45sec
Athlete: We ask you to have only the half of your foot against the bench because if you want to target efficiently your adductors, you need to have your leg slightly internally rotated.
Goal: Adductor strength-endurance