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
– Glutes
B2. World greatest stretch
5 repetitions/side
https://www.youtube.com/watch?v=8B6k7hYM6Tk
C. Specific
2 sets
5/5 Single leg Hip Thrust
5/arm Single arm KB Front Squat
5/arm KB Clean and Jerk
5 Burpee to HS hold (1-2 sec hold or simply an attempt)
Metcon
A: Metcon (Time)
3 rounds for time
750/700m Row
100′ HS walk
50 Wall Ball @20/14lbs
Goal: Push/Pull endurance
Points of performance:
– Stay in the comfort zone for the entire workout
– Break the HS walk in portions of 25’ if possible
– Short and consistent sets on the Wall ball shots
Targets:
Top 500 athletes: Sub 21 with a RPE of 8/10
Top 10,000 athletes: Sub 23 with a RPE of 8/10
Weightlifting
B: Metcon (No Measure)
EMOM 10minutes
3 Hang Clean
3 Front Squat
3 Jerk
@185/125lbs
Goal: Barbell Cycling endurance
Points of performance:
– It’s deload, make sure the weight does not exceed 70% of your 1RM Clean and Jerk.
– You must feel good for the entire EMOM. Reduce weight as needed.
– Aim to create as much speed as possible in the ascent of the squat
– Focus on applying a continuous force with your arms on the drive of the jerk. Do not just drop under the bar trying to lock your elbows fast.
Accessory
C: Metcon (No Measure)
Shrimp Squats
3 x 8reps per leg
Rest 60-90 seconds between sets
3secs eccentric
1sec at the bottom
Goal: Improve your leg strength-endurance and stability
Points of performance:
– Keep your entire foot on the ground.
-Control the descent (eccentric) by pressing simultaneously in your big toe, small toe and heel.
– Depending on your mobility, you might need to be more inclined at the bottom. Try to find a looking point allowing you to maintain balance. Looking forward may not be the optimal thing for this exercise and the pistols.
Advanced: Deficit
Intermediate: Flat
Beginner: Elevated
()
Core
D: Metcon (No Measure)
3 sets
60 sec/elbow Side plank
15 Reverse hypers @light
Goal: Core stability + low back decompression
Points of performance:
Side plank
Neutral spine
Reverse hyper
In order to create some traction, you will need to let your feet fall down with the gravity. I don’t want you to release all the tension in the eccentric portion, but do not control completely the way down.