CrossFit Basinview – Deka Comp Open
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
1 minute Row or Bike
5/5 Single leg Hip Thrust
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Calves
– Hamstrings
B2. Banded ankle stretch
10 repetitions/side
https://www.youtube.com/watch?v=g2iCns6dTnI
C. Specific
EMOM 6
Odd: 30 Single unders + 10’ Bear crawl
Even: 50’ Broad Jumps + 20 seconds/elbow side plank
Strength
A: Back Squat (3 x 10 reps @60-65%)
Rest 90-120 seconds between sets
Goal: Hypertrophy
This is going to be soooooo fun!
Points of performance:
– Make sure EVERY rep is performed with good form.
– The last rep must be really hard, BUT performed with quality.
– You may rest 1 or 2 seconds at the top of the movement, but do not exceed 10seconds..
– Try to respect the rest period as much as possible.
Metcon
B: Metcon (Time)
5 rounds for time
15 Snatch @95/65lbs
6 Bar Muscle-ups
rest 1minute
Athlete: This is going to be all about the grip. Be wise in your strategy. If you know that your grip is often your limiting factor, then breaking the Snatch in smaller sets may be a good option for you.
Goal: Light Barbell + gymnastic combination
Points of performance:
– Consistency from round 1 to 5. Your perceived effort should increase round by round but your speed should remain the same.
– Focus on creating speed when you move back on the Muscle-up swing.
Conditioning
C: Metcon (Time)
3 rounds for time
400m Run
40 Air Squats
20 Ring Rows
Goal: Simply improve muscular endurance and get your body use to high volume
Points of performance:
Run
Focus on your breathing. Keep a consistent leg stroke and make sure that your hips are driving you forward, not your shoulders.
Air Squats
Stay in the little burn zone. This is uncomfortable but tolerable.
Ring Rows
Just don’t reach failure. Always break a couple rep before. Keep abs tight: heels, hips and shoulders should form a straight line.
Accessory
D: Metcon (No Measure)
3 rounds not for time
30 Weighted Sky touches feet on bench
12/12 Side plank + up down movement
Goal: Core stability + endurance
Weighted sky touches
Isolate the 6 pack. By having your legs on a bench, you reduce hip flexors activation and you target a little more the abs. We ask you to perform sets of 30 so time under tension is around 30 seconds. Goal is to increase abs strength-endurance so these are not your limiting factor in TTB.
Side plank
Make sure your spine is neutral. Push against the ground with your elbow and keep your hip in line with your shoulder and your heel.