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
– Mid traps
B2. PVC lying Prone press
10 repetitions
https://www.youtube.com/watch?v=h5WwBjG9Kzs
C. Specific
2 sets
5 Scap Pull
5 Front rack KB Paused Squat (2 seconds pause at the bottom)
5 KB Strict Press
25’ KB OH Carry
Weightlifting
A: Push Jerk (Max for the day)
Max for the day from rack or blocks
Then
3 x 3 @85%
Rest as needed between sets
Goal: CNS prep for the test
We continue working up to heavy lifts to stimulate your CNS to use a large load and to be ready for the test next week. We use the Push Jerk today to force yourself to keep an upright position and to finish your drive.
Points of performance:
– Do not go for a heavy single, please, EVEN if today is a good day!
– Think vertical.
– Bring the barbell slightly backwards on the drive so it finishes above your traps.
– Focus on quality on the 3 x 3. Your body needs to memorize the right movement.
Metcon
B: Metcon (Time)
2 rounds for time
10 Ring Muscle-ups
60 Double-unders
60 Wall ball @20/14lbs
60 Double-unders
100′ HS walk
Athlete: Deka Comp Challenge of the week!!! Tag us on instagram @dekacomp Let us know your time!
Goal: Push/pull endurance
Points of performance:
Never reach failure
In this type of workout, a good strategy is to stay in your comfort zone in the first round and push it on the second one. Reaching failure in the first round will cost you sooooo much time. For the second one, challenge yourself.
Sanctionals and Games level athletes: Sub 10
Competitive Open athletes: Sub 12
Accessory
C: Metcon (No Measure)
Side plank + lateral raise
3 x 12/side
Goal: Core + shoulder stability
Points of performance:
– As heavy as possible but doable with control