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
– Quads
B2. PNF Quad stretch
5 repetition/leg
– 5 seconds contraction, pushing against the band with your foot
– 5 seconds stretch, pulling your foot up with the band
C.Specific
Single DB warm-up
7/7 Single leg RDL
7/7 bent over row
50’ Broad Jumps
7/7 Front Squat (2 seconds pause at the bottom)
7/7 Hang Clean
50’ Broad jumps
Weightlifting
A: Back Squat (3 x 5 @75%)
Rest 2-3 minutes between sets
Athlete: Like for the A section, we reduce the % to help your body recover from the past weeks. Please use the prescribed percentage. As of next week we start to use heavy % so you HAVE to be fresh and ready.
Points of performance:
– Aim for speed in the ascent.
– Focus on your form. Teach your body how to move well and make every rep the same.
Metcon
B: Metcon (Time)
4 rounds for time
800m Run
30 Pull-ups
20 DB Clean @2×50/35lbs
Goal: Maintain capacity in longer and light workouts.
Points of performance:
Just remember that we are in deload. Keeping a 85% effort in your workout this week would be optimal.
Accessory
C: Metcon (No Measure)
EMOM 8minutes
A) 10 Single leg Swiss ball leg curls + side plank (Both right)
B) 10 Single leg Swiss ball leg curls + side plank (Both left)
Athlete: In the minute, perform 10 repetitions of leg curls and side plank for the remaining time.