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
– Psoas
– Pecs
B2. Push-up plank to shoulder extension on parallette
10-15 reps
C. Specific
5 Elevated arch to hollow drill
5 Scap pulls
Gymnastics
A: Metcon (No Measure)
EMOM 12minutes
10-15 TTB
Goal: Hip flexor endurance
We programmed this section first for a specific purpose: fatiguing your hip flexor before the workout. By doing that, it will force you to use more arms on the pull-ups.
Points of performance:
– Do not reach muscle failure. Every rep must look the same.
Metcon
B: Metcon (Time)
5 rounds for time
12 CTB
12 Cal Bike
Goal: Pulling & pushing endurance with high heart rate
Points of performance:
– Be careful on the CTB. Because your hip flexors are tired, your shoulders will tend to rotate forward on the pull. Maintain your shoulders in the right position by keeping your chest up.
– Be consistent on the bike. I prefer you accelerate on the last round rather than slowing down trying to survive.
Sanctional/Games level target: Sub 5 minutes
Competitive Open level target: Sub 7 minutes
Core
C: Metcon (No Measure)
3 sets
5/5 Deep Squat Pallof Press
5/5 Bird dog + band row