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
– Calves
B2. Mini band Wall Slide
10 repetitions, slow and controlled
B3. Banded ankle mobility
10 repetitions/side
You can hold the forward position for a couple seconds
C. Specific
2 sets
4/4 Shrimp Squat (1 sec pause at the bottom without touching the floor)
6 Seated Wall Balls @as high as possible, 30/20 lbs
30 Single unders
Weightlifting
A: Push Jerk (10 x 2@85%)
20 minutes Bike erg @easy-mod
Every 2 minutes, get off the bike and perform 2 Push Jerks @85%
Goal: Improve the drive portion of the Jerk.
The purpose of the bike here is to fatigue your legs slightly and force you to drive more. The intensity on the bike HAS TO BE LOW.
Metcon
B: Metcon (Time)
For time
3 rounds
50 Double-unders
10 Strict HSPU
right into
3 rounds
50 Double-unders
50′ HS walk (25’/25′)
Goal: Pressing endurance
Points of performance:
HSPU
Your goal today is to think about creating speed in the ascent of the movement. To do so, apply an aggressive force with your arms against the ground and keep your core braced.
HS walk
Focus on where you look. If you’re an advanced athlete, moving your chin in will make you go faster forward. If you’re a beginner, looking a little more in front, like between your fingers, will limit the speed and give you more time to think about your hands.
Sanctional and Games level athletes: Aim for sub 7 minutes
Competitive Open athletes: Aim sub 11 minutes
Accessory
C: Metcon (No Measure)
Ring Push-ups with vest @20/14lbs
100 reps not for time
Goal: Pressing endurance
Points of performance:
– Aim to perform the 100 reps in as few sets as possible. Do not look at the time, focus on big sets.