CrossFit Basinview – Deka Comp Open
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike
3 McGill Curl up (Hold every rep 5 seconds)
30 sec/elbow side plank
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
5 Scap pulls + hollow contraction
Single leg box jump
3 x 5/leg
Gymnastics
A: Metcon (No Measure)
Jumping lat to fly
3 x 6-10reps
Goal: Body position drill
Points of performance:
– Legs are glued together
– Abs are contracted as soon as your feet leave the box
– Lats are engaged by pushing against the bar
– Your whole body is moving as one
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Metcon
B: Metcon (Time)
5 rounds for time
1 Peg Board ascent or 2 Rope climbs
80 Double-unders
4/arm Alternating DB Snatch @1x 100/80lbs
Buy out: 150′ HS walk
Goal: Improve your performance in long and heavy workouts including pushing and pulling
Points of performance:
Rope climb
Arms should always be straight except when you move your hand up AFTER having locked your feet on the rope
Double-unders
Relax your shoulders as much as possible
DB Snatch
Lock your elbow as fast as possible so the weight relies on body structure rather than on muscular structure. This will help you save a lot of shoulder fatigue and be more efficient on the HS walk.
HS walk
Have in mind that your upper body is tired. Actively push into the ground to feel the tension in your upper back and not in your triceps.
Accessory
C: Metcon (No Measure)
3 sets
10/arm Bird Dog + Horizontal DB Row
10 Bottom up KB Bench Press
Goal: Shoulder stability
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Core
D: Metcon (Time)
L-Sit Hold
Perform a max effort
then
perform sets of 60% of your max effort until you accumulate 60 seconds
Goal: Hip flexor endurance
Can be done on the floor, rings, hanging … however you like.
Example:
Max effort: 10 seconds
60% of 10 seconds = 6 seconds
I’ll therefore need to perform 10 sets of 6 seconds with as little rest as possible between sets