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
– Hamstring
B2. PNF hamstring stretch
– 5 seconds contraction, pushing against the band with your foot
– 5 seconds stretching, pulling your foot back with the band
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
2 sets
10 Empty barbell glute bridge
5 Empty barbell RDL
5 Empty barbell Snatch hip pull from hips
5 Snatch grip push press behind the neck
5 Scap pulls
Weightlifting
A: Metcon (AMRAP – Reps)
Snatch barbell cycling
EMOM 10minutes
Odd: 10 Hang Snatch @95/65lbs
Even: 15-20 CTB
Score is total C2B
Goal: Light barbell cycling combined with pulling gymnastic movement
Today is a volume day. This means that your intensity should not exceed 8/10, and this for every piece.
Points of performance:
CTB
Break them as needed. The main goal is the volume here. Move with quality.
Hang Snatch
Make every rep look the same. No need to rush the movement, move methodically.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
12 Alternated DB hang Clean and Jerk @ 1×50/35lbs
6 DB facing Burpees
50′ OH DB walking Lunges (2 x 25′) @1×50/35
6 DB facing Burpees
Goal: Improve pacing and aerobic endurance
Like the first section, I want you to keep a steady 80% effort here. This does not mean that you are moving slow, but with consistency.
Points of performance:
Hang Clean and Jerk
Stay tall at the bottom and use your hips. Don’t wait with the DB at your shoulder, use the reception of the Clean to bring the DB immediately above your head.
Lunges
– Palm of the hand pointing toward your head.
– Tension should be on the upper back, keep your shoulder blade down.
Burpees
Use the same pattern from the first to the last rep.
Sanctional level athletes target: 11 Rounds +
Competitive Open athletes target: 10 Rounds +
Accessory
C: Metcon (No Measure)
3 sets
20 Alternated Trap-3 raise
30-45 sec/side Star Side plank