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
– Calves
B2. Deep Squat ankle shift
10 reps/side
https://www.youtube.com/watch?v=A5E4SgdyTjY
C. Specific
2 x
5/leg Single leg Hip Thrust
3 High Box Jumps
Empty barbell warm-up
5 Deep Squat Muscle Snatch
5 Sots press
5 sets
1 Muscle Snatch
1 Snartch grip Push Press behind the neck
1 Power Snatch
Weightlifting
A: Metcon (Weight)
Snatch Complex
5 sets from 40-60%
1 Snatch lift off
1 Snatch lift off to power position
1 Snatch
1 Snatch balance
Goal: Improve your technique on the Santch into the next piece
Points of performance:
– Make sure you focus on your technique here. Otherwise the drill is useless.
Vertical
– From the ground to the hips, think about moving vertically. Less your upper body moves backward and forward the better it is. So, think about progressively extending your knees and once the bar passes your knees just pull it back toward your hips.
Metcon
B: Metcon (Time)
5 rounds for time
3 Snatch @205/135lbs
6 Bar Muscle-ups
Goal: Improve your ability to lift heavy in a workout.
Points of performance:
– Think vertical on the Snatch
– Create speed on the swing of the Muscle-ups. To do so, focus on keeping lower and upper body attached but contracting your abs (hollow) and by keeping your legs together.
– Do not rush anything, move methodically.
Sanctional level athletes target: Sub 5 minutes
Competitive Open athletes target: Sub 7 minutes
Conditioning
C: Metcon (4 Rounds for time)
4 rounds, each for time
15/12 Cal Machine or 200m Run @HARD
15 Burpees to target
Rest 90 seconds between sets
Goal: Improve your ability to move super fast on Burpees
Points of performance:
– The BIke MUSt be done with high intensity
– DO NOT pace your burpees. You may hit the wall on the way to the 12th rep, it’s okay. Challenge yourself and see if you can hold a sprint pace until the end.
Accessory
D: Metcon (4 Rounds for reps)
4 sets
60 sec max Strict Chin-ups
100′ Pinch grip Farmer Carry
30 Banded Biceps curls
Goal: Pulling strength
The goal here is to work on potential limiting factors on pulling endurance.
If you did not accumulate at least 18 reps of Strict Chin-ups, complete the missing reps for time