CrossFit Basinview – Deka Comp Open
Warm-up (No Measure)
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)
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
B2. World greatest stretch
– Reach as far as possible with your hand toward the outside
– Perform a T-spine rotation to point the roof
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
A: Metcon (No Measure)
Odd: 10 Wall Balls @12/10 feet, 30/20lbs
Even: 70 Double-unders
Speed in the ascent of the Squat
This is what you should focus on here. Make sure to receive the ball and reach the bottom of the Squat in a perfect position in order to be able to accelerate the ball up efficiently on every rep.
B: Metcon (3 Rounds for reps)
12 Hang Power Clean @115/75lbs
12 Box Jump over @24″/20″
10 Hang Power Clean @115/75lbs
10 Box Jump over @24″/20″
8 Hang Power Clean @115/75lbs
8 Box Jump over @24″/20″
Each “round” is one of the AMRAPs
Goal: Improve your performance in short and light workouts
Points of performance:
Hang Power Clean:
Must be done unbroken or 2 quick sets.
Box jump over:
Use rebounds if possible, this will save your legs and your hip flexors for the 2 other movements.
Advanced athletes: Unbroken.
Intermediate: Aim for short rest periods.
C: Metcon (No Measure)
3 x 4/side
Goal: Lower body prehab
We use this exercise to strengthen your glutes. It will increase your lower body stability and therefore your ability to control hip flexion/extension movements.
D: Metcon (No Measure)
1. 25sec/side Weighted side plank
2. Max distance Yoke Carry @mod-heavy
Yoke carry: 25’ must be doable unbroken.