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
– Lats
B2. Prayer stretch with foam roller
3 x 5-6 deep breaths
https://www.youtube.com/watch?v=umCOjch2kG0
C. Specific
2 sets
5 Barbell pullover lying on floor
5/leg Single leg Good morning
5/leg Single leg Vertical jumps
Strength
A: Front Squat (EMOM 10minutes 2 Front Squat 1&1/4 @50%)
Goal: Improve your ability to create speed from the bottom of the Squat in order to improve efficiency of the receiving position of your Clean
Points of performance:
– You MUST have the intention of standing up with AS MUCH SPEED AS POSSIBLE on every rep.
– Make sure your form is perfect. You are teaching your body how you want it to move here. Teach it properly.
Metcon
B: Metcon (Time)
2 Rounds
20 Box Jumps over @30/24
15 C2B
Rest 2 minutes
2 Rounds
20 Box Jumps @30/24
20 Pull ups
Goal: Get your body used to C2B volume when those are performed in high intensity workouts.
Points of performance:
– This is our high intensity day, you therefore need to move as fast as possible.
– For the more experimented athletes, try to change your speed on the regular Pull-ups. Aim to move faster. In order to do that, you will need to think about keeping a little bit more upper body tension throughout the movement and your core will need to be super tight. Think about performing fast W-Y’s.
Total Pull-ups Volume of 70, up from 60 last week
Sanctional level athletes target: sub 2 minutes for each workout
Competitive Open athletes target: sub 3 minutes for each workout
Accessory
C: Metcon (No Measure)
3 sets
15 Tall kneeling banded angels
90 seconds reverse plank hold