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
Metcon
A: Metcon (5 Rounds for time)
Every 4 minutes for 20 minutes
2 rounds
5 Clean
15 Box Jumps 24″/20″
Weights
Men: 135-185-205-225-245lbs
Women: 95-125-135-155-165lbs
Goal: Improve your capacity to move a heavy barbell at the end of a long workout
Points of performance:
– Cleans: Power until you can’t
– Last bar should represent approximately 70% of your best Clean, scale accordingly.
– Both Power or Squat variation is good.
– Move methodically on the Box jumps. Make every rep look the same.
Sanctionals and Games level athletes: Aim for at least 1min break
Competitive Open athletes: Aim for at least 30sec break
Weightlifting
B: Metcon (Weight)
4 sets
3 Clean pull
3 Clean RDL
3 Clean Shrugs
Rest 120-180sec between sets
Athlete: Use moderate to heavy weight.
Goal: Improve the pulling portion of the Clean
Points of performance:
– Keep your core braced in order to maintain a neutral spine
– All 3 exercises are performed back to back without dropping the bar.
– Use straps if you have some. Grip should not be your limiting factor here.
Accessory
C: Metcon (Weight)
Seated good morning
3 x 10@mod, good form
Rest 60-90 seconds between sets
Goal: Posterior strength-endurance with less knee loading