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. Psoas stretch on bench
3-5 lon breaths/ side
https://www.youtube.com/watch?v=qPoREhN7tKQ
C. Specific
Band warm-up
3 Banded oscillation https://www.youtube.com/watch?v=P9QVvhyBTdM
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)
Metcon
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
https://competitioncorner.net/events/4155
https://fb.me/e/1HOizXJAI
Skill tested in this workout: Speed
Metcon
B: Metcon (No Measure)
OPG Workout 2
To be announced
(Thursday 5pm EST)
https://competitioncorner.net/events/4155
https://fb.me/e/1HOizXJAI
Skill tested in this workout: Stamina