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. Push-up plank to shoulder extension on parallette
15 repetitions
https://www.youtube.com/watch?v=FBqJU7k6-w8
C. Specific
2 sets
5 Slam ball
5 High Wall ball @20/14, 12/10 feet
10 Hollow body to arch hold
Strength
A: Metcon (Weight)
Unstable Bench Press
4 x 6reps @as heavy as possible
Rest 60-90seconds between sets
with a banded KB at each end of the barbell
Goal: Reduce load for transition week and improve stability in pressing movements
1sec pause at the chest
1sec pause at the top
Metcon
B: Metcon (5 Rounds for reps)
5 rounds
1 minute max DB Snatch @70/50lbs
1 minute max Push-ups
1 minute max Box Jumps @30″/24″
1 minute Rest
Goal: Improve your capacity in workout combining a pressing exercise with hip extension exercise
Sanctionals and Games level athletes: 80 reps +/round
Competitive Open athletes: 70 reps +/round
Accessory
C: Metcon (No Measure)
3 sets
10 L-Sit over object on parallette
5/5 Paloff press
Rest 30-60 seconds
Hold every rep for 5 seconds with arms extended
Goal: Core endurance + stability