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. PNF lat stretch on bench
5 repetitions
– 5 seconds contraction, pushing against the box with your elbows
– 5 seconds stretch, moving your sternum toward the floor
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific
5 Scap pull + box hollow body https://www.youtube.com/watch?v=iu7CjzonbZE
5/5 Dead Bug KB Pullover
https://www.youtube.com/watch?v=1OPKubsYFPs
5/5 Single leg RDL + Knee drive (Hold the knee drive for 2 seconds)
Then
EMOM 3
10/8 Cal Ski sprint
Weightlifting
A: Metcon (No Measure)
EMOM 3minutes
3-6 Strict CTB
E2MOM for 6 minutes
15-20 CTB
Goal: Pulling speed-endurance
Points of performance:
– Each rep in this section should be quality reps performed with control. Again, we want to teach your body how to move with good form all the time.
– Stay away from failure.
Open: Same reps with regular pull-ups
Metcon
B: Metcon (5 Rounds for time)
Every 4minutes for 20minutes
30 Cal Ski
10 Hang Power Snatch @115/75lbs
Goal: Improve your performance in short and fast couplets
Points of performance:
– Move with high intensity, no pacing here.
Movement Conditioning
C: Metcon (No Measure)
EMOM 12minutes
12-16 KBS @70/53lbs
Athlete: The goal here is to improve your stamina and your endurance. The last minutes should be mentally hard. The number of repetitions should be doable under 45 seconds.
Core
D: Metcon (Weight)
Sled drag Bear Crawl
3 x 50′
Goal: Core stability