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
– Glutes
B2. Elevated Pigeon stretch
3 repetitions/side
– 5 seconds contraction, pushing against the box with your leg
– 5 seconds stretch, moving your upper body toward your leg
C. Specific
2 sets
5 Face up Chinese plank + Leg drive https://www.youtube.com/watch?v=SpSk8-Xkghg
10 Banded W
10 Hollow body banded Lat Pulldown
50’ Broad Jumps (increasing power output jump after jump)
Weightlifting
A: Metcon (Weight)
Clean and Jerk complex
Work up to a perceived effort of 9/10
1 Clean
1 Front Squat
1 S2OH
1 Back Squat
1 S2OH from behind the neck
This is a high intensity day.
Goal: Keep your CNS activated by lifting relatively heavy in the week
Points of performance:
Do not reach 10/10. That means every time you grab the barbell, you are 100% sure that you will complete the complex with a good form.
Metcon
B: Metcon (Time)
For time
15 Thrusters @155/105lbs
15 Bar Muscle-ups
30 Box Jump over 24″/20″
10 Thrusters @185/125lbs
45 CTB
30 Box Jump over 24″/20″
5 Thrusters @225/155lbs
45 TTB
30 Box Jump over 24″/20″
Goal: Improve your performance in long and heavy workouts
The deload is represented on the volume of CTB and TTB performed. In the past week we increased the volume of CTB up to 70 reps, so 45 should not be super hard on your body. Same for the TTB.
The intensity here is in the Thrusters weights. They have to be heavy for you, but they also have to be doable. Do not take 5 minutes to complete the last 5 reps. The set of 15 and of 10 must be doable in 3 sets, the 5 might be done in set of 1 but with 20 seconds MAX between reps.
Targets:
Top 500 athletes: Sub 11 minutes @RPE 8/10
Top 10,000 athletes: Sub 13 minutes @RPE 8/10
Accessory
C: Metcon (No Measure)
3 sets nor for time
8-10 Heavy Skull Crushers
8-10 Heavy DB Pullover
12 Barbell Biceps curls
Biceps curls: Move through a full range of motion and control every portion of the eccentric phase. Make sure the bicep is stretched at its maximum at the bottom. P.s.: This is not a hip extension exercise 😉