CrossFit Basinview – Deka Comp Open

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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. Psoas stretch on bench

3-5 lon breaths/ side

C. Specific

Band warm-up

3 Banded oscillation

5 W band pull apart

5 Single arm banded press

5/leg banded Step-ups

5 Burpee to tuck jump

5/5 Banded Clam shell (Hold every rep for 2 seconds at peak contraction)


A: Metcon (No Measure)

OPG Workout 1

(Online Proving Ground the Online competition by Deka Comp)

To be announced

(Thursday 5pm EST)

Follow us on instagram @dekacomp for the details of the workout
Skill tested in this workout: Speed


B: Metcon (No Measure)

OPG Workout 2

To be announced

(Thursday 5pm EST)
Skill tested in this workout: Stamina