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 smash
B2. The world greatest stretch
10 repetitions/side
https://www.youtube.com/watch?v=8B6k7hYM6Tk
C. Specific
7/7 Push-up to single arm plank shift (hold 2 seconds the single arm plank)
7/7 Single leg Pike ups
7/7 Single leg touchdown Squats (Slow descent + pause at the bottom)
https://www.youtube.com/watch?v=Oo58xcIjIMk
Gymnastics
A: Metcon (No Measure)
Elevated arch to hollow drill
3 x 5
Hold every rep for 2 seconds
()
Gymnastics
B: Metcon (No Measure)
EMOM 10minutes
Odd: 6-10 Strict Pull-ups
Even: 18-24 Alternated Pistols
Goal: Gymnastic endurance (Capacity to move your bodyweight for multiple reps)
Points of performance:
Strict Pull-ups
Do the eccentric phase only if needed but do not use a band here. I strongly suggest you to do strict reps, no kip. Goal is to increase pulling strength.
Pistols
Find a number you can do in approximately 45 seconds with a sustained pace
Metcon
C: Metcon (No Measure)
EMOM 8minutes
6-10 Bar facing Burpees
6-10 TTB
Rest 3 minutes
EMOM 8minutes
8-10 Ground to OH @ 75/55lbs
2-4 Bar Muscle-ups
Goal: Gymnastic conditioning under fatigue
Points of performance:
– Aim for unbroken sets.
– Both exercises are done in the SAME minute.