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. Dynamic leg swings
Side to side x 15/15
Front to back x 15/15
C. Specific
Before the run
25’ walk on heels
25’ walk on toes
25’ Samson stretch
25’ Carioca
25’ Stiff leg shuffle
25’ Skip A
25’ Dynamic high knees
Before the Gymnastic
5 W band pull apart (Hold 5 sec after last rep)
5/arm Y band pull apart (Hold 5 sec after last rep)
5 Wall facing scap push https://www.youtube.com/watch?v=Rr_fQfhK–o
Conditioning
A: Metcon (Distance)
Long trail run with vest or backpack
45 minutes
Goal: Aerobic capacity
Points of performance:
– Consistency
Metcon
B: Metcon (Time)
For time
30 Hang Power Clean @115/75lbs
25 Burpees box jump over @30″/24″
20 Ring Muscle-ups
25 Burpees box jump over @30″/24″
30 Hang Power Clean @115/75lbs
Goal: Push/pull endurance
Points of performance:
– Hang Clean
These should be done in big sets. Reduce the weight if you cannot perform at least 10 repetitions unbroken.
– Burpees
Keep moving with a consistent pace. Do not start too fast!
– Muscle-ups
Do not reach muscular failure! This means you stop with 1 or 2 reps still in the tank.
Accessory
C: Metcon (No Measure)
3 sets
20 Banded T
No rest
10/10 Split stance banded fly
No rest
Athlete: For every movement here, use a light band and perform the 20 reps with a fast pace.
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Core
D: Metcon (No Measure)
2-3 sets
12/arm Bird dog + band row
12/arm side plank + band row
5/side Banded dead bug (Hold every rep for 3 seconds)