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. PNF hamstring stretch
– 5 seconds contraction pushing against the band with your foot
– 5 seconds stretch pulling you foot back
5/5 Single leg Hip Thrust
10 empty bar bent over row
20 Plate in and out
A: Clean (5 sets @ 50-60% of 1RM, 3-positions Clean)
Athlete: The purpose of this drill is to improve bar path and pulling efficiency.
Points of performance:
– The acceleration comes from the force applied with the legs, not with the arms.
– The bar remains close to the body and slides on the thighs.
B: Metcon (Time)
2 rounds for time
100 Double unders
100 Air Squats
10 D-ball over shoulders @200/150lbs
50’ D-ball Carry @200/150lbs
Athlete: Use heaviest D-Ball available if you don’t have a 200 or 150lbs or Sandbags.
Goal: Improve your performance in long and heavy workouts
Today for the heavy portion of the workout we use a lower body pulling movement (D-ball over shoulder). That being said, the weight of the D-ball HAS to be heavy. You should NOT be able to perform back to back reps.
C: Metcon (No Measure)
Single leg Swiss ball leg curls
3 x 10/leg
D: Metcon (No Measure)
3 x 10