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
B2. Single leg frog stretch
10 repetitions/side
https://www.youtube.com/watch?v=YFsts41JrOE
C. Specific
2 sets
– 5 Scap pulls + hollow contraction
– 5 Wall Climb
Gymnastics
A: Metcon (No Measure)
Jump to glide swing
5 x 3
Jump on the bar and perform 3 glide swing without letting go from the bar
Goal: Improve positioning
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Accessory
B: Metcon (No Measure)
Tall kneeling alternating DB Press ( Neutral grip)
3 x 20reps
Rest 60 seconds between sets
Goal: Improve your pressing endurance and your capacity to create tension in every portion of the movement
Points of performance:
– In order to reach the goal, you MUST control every portion of the descent on every rep.
– If you know that you have more difficulty in a specific angle, hold the DB right there while you perform the repetition with the other arm.
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Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
100 Double-unders
50′ DB Lunges 2×50/35lbs
50 TTB
20 DB Clean @2×50/35lbs
Goal: Improve your performance in long and light workouts with high gymnastic volume
Points of performance:
– Do this workout at 80% of your max effort.
– For every movement here, test which technique is better for you between doing small sets with small rest or large sets with longer rest.
Core
D: Metcon (No Measure)
4 sets
10-20 sec/side Contralateral ring plank
Rest 30 seconds
10 Pike up in and out over KB
Rest 30 seconds