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. World Greatest Stretch
5 repetitions/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
B3. Banded ankle stretch (Optional)
5-10 reps/ankle
https://www.youtube.com/watch?v=g2iCns6dTnI
C. Specific
3 sets
5 Floor Hyperextension
5 Banded W-Y
5/leg Single leg Hip Thrust
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM 14minutes
Odd: 15-25 GHD Sit-ups
Even: 1 Pistols every 2,3 or 4 seconds
Athlete: Score is total number of pistols.
Goal: Gymnastic endurance
Points of performance:
GHD Sit-ups
Position at the bottom of the movement
– To be clear, this exercise is an isometric contraction of the core and a flexion-extension of the hips. What you have to understand here is to keep your core braced at the bottom and not let your back hyperextend too much.
Pistols
Let your knee go forward
To be correctly positioned at the bottom of the movement, your knee must be in front of the lacets of your shoe. Otherwise you will be bent far too much and be forced to flex your back a lot to stay in balance.
Metcon
B: Metcon (3 Rounds for time)
3 rounds for time
5 Hang Power Snatch @135/95lbs
10 Bar Facing burpees
15 Pull-ups
Rest 1:1
3 Rounds for time
10 Hang Power Snatch @115/75lbs
10 Bar facing Burpees
10 CTB
Rest 1:1
3 rounds for time
15 Hang Power Clean @95/65lbs
10 Bar Facing Burpees
5 Bar Muscle-ups
Goal: Improve your performances in short and light workouts with barbell cycling
Points of performance:
Hang Power Snatch
Aim for unbroken sets
– Focus on relaxing your arms and synchronize the lockout with the hip flexion on the receiving position.
– No bounce allowed.
Bar facing Burpees
Speed
– Do not pace yourself in these, just move fast and don’t stop
Pull-ups/CTB
Fluidity
– Today’s focus is on fluidity of the rotation. What I mean by that is to be patient before bending your elbows to move your body up. Once you start to move down, you should feel your body being pulled smoothly back by the gravity and you should wait until you can’t go further back to pull yourself up. Do not be in a rush and don’t cut your range of motion.
Bar Muscle-ups
Smooth arch and aggressive hollow
Accessory
C: Metcon (No Measure)
3 sets
12/side Side lying clam raise
50′ Back and forth Mini band side walk
The goal of this accessory is to strengthen your glutes to be more efficient in squatting movements.
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Core
D: Metcon (Weight)
4 sets
10 Weighted Hollow body ups
10 Weighted Hollow body rocks
100′ D-ball Carry (Hugging) @Heavy