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
– Pecs
B2. Push-up plank to shoulder extension on parallette or boxes
10 repetitions
https://www.youtube.com/watch?v=FBqJU7k6-w8
C. Specific
5 Scap pulls
10 Sit-up drill https://www.youtube.com/watch?v=zKXJlj32bws
30 seconds Deep Goblet Squat hold (bottom)
Gymnastics
A: Metcon (No Measure)
Muscle-up transition drill on boxes
3 x 5-8 reps
Rest as needed between sets
Goal: Improve your turnover
Points of performance:
– Focus on speed and tension in the dip reception
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Gymnastics
B: Metcon (4 Rounds for reps)
4 sets
Max reps of
Strict Chin-ups with 10sec hold at the top
Rest 90 seconds
Goal: Improve strength and control
Points of performance:
– If you can do more than 10 Pull-ups unbroken, then add a weight on you (vest, DB…)
Metcon
C: Metcon (2 Rounds for time)
15-12-9-6-3
DB Squat @2×50/35lbs
Bar Facing Burpees
Rest 1:1
3-6-9-12-15
DB Squat @2×50/35lbs
Bar Facing Burpees
Each “round” is the two parts of the metcon.
Goal: Improve your performance in short workout (5-9 minutes length) where transitions matter
Points of performance:
– Move fast between exercises
– Endure the pain, I know it burns but in these types of movements you CAN keep moving !
Accessory
D: Metcon (No Measure)
Standing Banded T
3 x 20 reps
Hold 5 seconds at peak contraction every 5 reps
Goal: Shoulder health
Points of performance:
– Keep your shoulder far from your ear while you perform the movement. Do not let the shoulder roll forward.