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
– Calves
B2. Deep Squat ankle shift
5 shifts/side
https://www.youtube.com/watch?v=A5E4SgdyTjY
C. Specific
2 rounds
10 empty barbell Glute bridge
5/5 empty barbell OH Lunges
5/5 Single arm ring row
30 Single unders
Metcon
A: Metcon (2 Rounds for time)
2 Rounds
8 Heavy Thrusters @185/125lbs
4 Rope Climbs
50 Double-unders
Rest 3minutes
Repeat the 2 Rounds
Goal: The main goal here is to improve your ability to combine a heavy pressing movement with a pulling movement.
Points of performance:
Thrusters
– They should not necessarily be done unbroken.
Rope Climb
– Focus on jumping as high as you can and to keep your arms straight when you move your feet up.
Double-unders
Relax. Your. Shoulders.
Weightlifting
B: Push Jerk (Work up to a heavy 5 Reps )
Goal: Heavy OH pressing movement under fatigue
Point of performance:
– Have in mind that your shoulders and your upper back will be tired here.
– Focus a little more than usual about your position when you dip and drive.
– Make sure the bar stays connected to your shoulders without slipping down in your drive. Stay upright.
Gymnastics
C: Metcon (2 Rounds for time)
2 rounds of
15-12-9
Cal Ski
HSPU
Rest as needed between rounds
Goal: Improve your pressing endurance.
Points of performance:
Ski
Sustained pace.
HSPU
Advanced: Strict
Intermediate: Kipping
Do strict HSPU only if you can perform each set in 3 sets with short breaks. Keep in mind that the goal is endurance, not strength. You have to move with some speed.
Accessory
D: Metcon (No Measure)
Hollow body hold + Band W
3 x 15
Hold 5seconds every 5 reps
Goal: Strengthen the snap back portion on the ring Muscle-ups
Points of performance:
– Keep your ribs in and your legs together in order to maintain a solid hollow position.
– Pull your hands just above your head in the W.