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. Box PNF lat stretch
5 repetitions
– 5 seconds contraction, pushing against the box with your lats
– 5 seconds stretch, moving your sternum toward the floor
C. Specific
Shoulder warm-up
5 Banded W (Hold every rep for 1 seconds at peak contraction)
5 Banded Knives pull apart
5 Banded Pull apart with extended arms
With a light KB
2 sets/side
5 KB windmills
50’ Bottom up KB Carry
Metcon
A: Metcon (Time)
For time
80 GHD Sit-ups
40 KB Push Press (right side)@24/16KG
40 Box Jumps 24″/20″
40 KB Push Press (left side)@24/16KG
80 Alternated Pistols
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Goal: Endurance
Points of performance:
GHD
Every rep must be performed with control. Do not reach the point where you swing your arms like a professional baseball player.
Push Press
Aim for long sets. Focus on your breathing. Fight to keep your shoulder stable. I strongly suggest you use a neutral grip with the inside of your hand pointing toward your head. This will reduce shoulder stress a little.
Pistols and Box jumps
Just keep moving with a consistent pace.
RPE 8/10 = hard but still comfortable pace. You could maintain this for another 10 minutes without any problem.
Sanctionals and Games level athletes: Sub 12 minutes with a RPE of 8/10
Competitive Open athletes: Sub 15 minutes with a RPE of 8/10
Conditioning
B: Metcon (Time)
Run
1K @RPE 7/10
Rest 3 minutes
4 x 400m @RPE 8/10
Rest 3 minutes
2K @RPE 7/10
Goal: Improve motor pattern
We play with speed and distances here in order to make you more comfortable with a moderate intensity.
Points of performance:
– The 4 sets of 400m have to be performed with speed while keeping the same leg stroke. Do not let the intensity alter your form.
– The 1K and the 2K have to be done in a comfort zone. The purpose of these is to build capacity through volume.
Accessory
C: Metcon (No Measure)
Shoulder stability
3 sets
10/side Unstable Bench Press (attach weights with bands)
10 Tall kneeling Banded angel