CrossFit Basinview – Deka Comp Open
Warm-up (No Measure)
A. General
3 rounds
Row 3 minutes
15 Walballs @ 30/20 lbs
5-10 Strict pull ups
B. Mobility
Child’s pose lat walk outs: https://youtu.be/xjwfWT83iyk
45-60 seconds / side
C. Specific
2 sets
8 Band Ys
8 Banded OHS
8 Band standing lat pull down
Strength
A: Metcon (Weight)
Concentric OH Squat
Work up to a heavy 2 reps
Athlete: Concentric means we are doing just to going up part of the squat. You’ll need a high rack, boxes or jerk boxes to set this up.
Goal: OH Squat strength and control
Points of performance:
– Focus on upper back tension
– Keep your core braced
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Metcon
B: Metcon (No Measure)
E2MOM for 8minutes
15 Thrusters @95/65lbs
15 CTB
Goal: Improve comfort and capacity in couplets including Thrusters + build CTB volume for the Open
Points of performance:
Do not rush anything here, we are slowly increasing volume. Focus on quality. Intensity will be higher in the following weeks
CTB volume: 60 reps, up from 50 last week.
Movement Conditioning
C: Metcon (No Measure)
3 rounds not for time
30-50 Unbroken Wall Ball @20/14lbs
100 Double-unders
Goal: Improve your ability to do long sets on Wall Balls
We use the wall ball right after the Thruster workout to create a feeling of lightness.
Points of performance:
– Try to breathe when the ball is in the air.
– Holding your thumbs when the ball is in the air might save your shoulders a lot. Try it and see if this technique fits you well.
Conditioning
D: Metcon (Time)
10 rounds
400m Bike erg
200m Run
1-5 Ring Muscle-ups
Goal: Aerobic capacity + high skill movement endurance
Points of performance:
– Focus on quality for the ring Muscle-ups
– Keep intensity @80% for the Bike and the run
Accessory
E: Metcon (No Measure)
3 sets
10 Banded Y
10sec hold at peak contraction
Rest 60 seconds
Goal: Shoulder stability