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=-CiWQ2IvY34
C. Specific
KB Warm-up
2 sets/arm
3 KB Single leg RDL
3 KB Hang Snatch
3/leg KB OH Lunges
3 Tuck Jumps
Weightlifting
A: Metcon (Weight)
5 sets
1 Power Snatch
1 Hang Power Snatch
1 Squat Snatch
1 Hang Squat Snatch
@60-60-65-65%
Athlete: This is the first session of the new weightlifting cycle, please respect the %. We combined Power and Squat variation to focus on the pull.
Goal: Improve your max lifts
Points of performance:
Finish your pull
In order to be efficient you must perform a complete pull, which finishes with fully extended hips, knees and ankles. To reach this position, think about accelerating the bar up when this one is at mid thigh.
Weightlifting
B: Back Squat (5×7@75%)
Goal: Complement the weightlifting main movement and increase leg strength in order to make your max rep increase.
Points of performance
Have the intention to create acceleration in the ascent
It has been proven that having the intention of moving up as fast as possible creates 10-15% more muscular fiber contraction. This also teaches your body to create speed in the ascent and could help you not to cave in the hole of your Snatch and your Clean.
Metcon
C: Metcon (5 Rounds for time)
5 rounds, each for time
10 Alternated DB Thrusters @2 x 70/50lbs
25 GHD Sit-ups
25′ DB Lunges @2 x 70/50lbs
10 Burpees facing DBs
Rest 1:1
Goal: Improve your performance in short and heavy workouts
Points of performance:
– Thrusters: These should be heavy but doable unbroken
– GHD Sit-ups: Braced core at the bottom
– Lunges: Like the Thrusters, they will be heavy, think about your core tightness and stay upright.
– Burpee: Sprint them!
Open Athlete: DB weight: 65/45lbs
Accessory
D: Metcon (No Measure)
Tall kneeling banded M
4 x 20
Hold 5 seconds at peak contraction every 5 reps