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. PNF elevated pigeon stretch on box
3-5 reps/side
– 5 seconds contraction, pushing against the box with your leg
– 5 seconds stretch, moving your upper body toward the box
C. Specific
2 sets
5/leg Single leg Hip thrust
5 PVC prone press
50’ Broad jumps
Weightlifting
A: Metcon (Weight)
EMOM 10minutes
Odd: 15/12 Cal Row
Even: 5 Squat Snatch @60%
Athlete: Since we are in the fitness phase right before the Open, our goal is to make sure you are used to moving a barbell with a high heart rate.
Goal: Barbell cycling under fatigue
Points of performance:
– Focus on turnover speed. Lock your elbows quickly when you move underneath the barbell.
Metcon
B1: Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
15 OHS 95/65lbs
15 TTB
rest 3 minutes
B2: Metcon (Time)
Complete rounds and reps of B1 for time
Goal: Improve performance in Gymnastic+light weightlifting workouts.
Points of performance:
– Stay around 80-85% effort here. Do not go all out for both 10 minutes. Work on consistency and pacing.
– Have in mind that your shoulders will be tired here. Be wise and break the OHS early.
– Use a close grip on the TTB to reduce shoulder stress.
Sanctional level athletes target: 5 rounds + for the first workout and sub 10 for the second
Competitive Open athletes target: 4 rounds + for the first workout and sub 10 for the second
Accessory
C: Metcon (Weight)
Bottom up KB Carry
3 x 50’ @forehead level
Athlete: This is to replicate HSPU bottom position.
Goal: Shoulder stability
Points of performance:
– Focus on keeping your shoulders stable. Think about creating tension in your upper back. Do not let the front part of your shoulders fall forward or raise.