CrossFit Basinview – Deka Comp Open
Warm-up (No Measure)
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)
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
B2. PNF Pigeon stretch
– 5 seconds contraction, pushing against the floor with your leg
– 5 seconds stretch, moving your upper body toward the floor
50’/arm Bottom Up KB Carry
5/5 Dead Bug KB Pullover
5/5 Single leg RDL + Knee drive (Hold the knee drive for 2 seconds)
50’ Broad Jumps
A: Deadlift (3 reps Max)
Okay, let’s talk about this seriously. a max load Deadlift (today 3RM) must ALWAYS be performed with good form. Even if you CAN go heavier with a bad technique, DO NOT go heavier. This would just be too risky for your health.
To me, the only situation in which you would/should try a bar with compromised technique is if you’re in competition. Otherwise, I do not think that the try is worth it.
B: Metcon (Time)
12 days of christmas
For Time, adding one movement per round:
1 Sumo Deadlift High-Pull (75/55lbs)
2 Thrusters (75/55lbs)
3 Push Presses (75/55lbs)
4 Power Cleans (75/55lbs)
5 Power Snatches (75/55lb)
6 Kettlebell Swings (53/35lbs)
9 Box Jumps (24″/20″)
12 Overhead Walking Lunges (45/25lbs Plate)
Athlete: Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final found of 12 Overhead Walking Lunges.
C: Metcon (No Measure)
Goal: Increase blood flow in the low back region and create a decompression by doing a traction on your spine.