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. Adductor rock
B2. Banded ankle mobility
5 PVC Prone Press facing floor https://www.youtube.com/watch?v=h5WwBjG9Kzs
5 Wide stance air squat
5 Normal stance air squat
5 Close stance air squat
5 Snatch grip bent over row
5/side single leg vertical jumps
A: Metcon (Weight)
Work up to a Heavy 2reps/leg
Back rack deficit lunges with 1 sec pause at the bottom
Men: Start at 95 and add 10 pounds every minute
Women: Start at 65 and add 5 pounds every minute
The deficit should be between 2-6in. As long as the hip is lower than the knee at the bottom. This means that you start the movement by standing on a plate and lower your leg back and down to the floor.
The goal here is to get you stronger in the deep Squat position. This should help you improve the ability to create speed from the bottom of your Squat and therefore improve your ability to stand up from a Squat Clean easily.
B: Metcon (2 Rounds for reps)
10 Alternated Pistol Squats
10 Alternated DB Hang Power Clean @1×70/50lbs
2minutes max Cal Row
Max Burpee Box jump over 24″/20″
Goal: Lower body endurance in short and intensity workouts
This is the 4th week of our progression. We splitted the 12 minutes here so you can keep a high intensity. We continue our interval progression by adding 1 minute to the amrap. Finally, we included a rowing sprint between the 2 amraps in order to fatigue your body with different thresholds. If you do these workouts with the proper intensity, I promise you results in the Opens.
Points of performance:
– Intensity must be high for the entire working periods.
– Aim for unbroken Hang Cleans.
Top 500 athletes: 6 rounds +/40/30 Cals +/60 reps +
Top 10,000 athletes: 4 rounds +/30/20 Cals +/50 reps +
B2: Metcon (Calories)
Result from your 2min max Cal Row in B section
C: Metcon (No Measure)
12 GHD Reverse hypers
30 sec/side Side lying Clam raise hold