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. Hip 90/90
10 repetitions/side
https://www.youtube.com/watch?v=bGV0J-ESgb4
C. Specific
2 sets
5 Banded Y OH Squat https://www.youtube.com/watch?v=I-zwPJgcbBw
5/leg Glute bridge
5 Box Jump + step down
Weightlifting
A: Metcon (Weight)
Muscle Squat Snatch
3 x 5 @light, technical weight
Athlete: We use this here as a primer for the Snatch in the following section.
Properly done, this drill will be really helpful for:
– Not leaning forward in the reception after the third pull
– Finishing your pull
– receiving the bar before the 90° so you can slow the barbell down and be more efficient to move up from the hole
Weightlifting
B: Back Squat (3×4, 6×3 @65-75%)
EMOM 12minutes
Min 1,2,3: 4 reps @65%
Min 4,5,6: 3 reps @70%
Min 7,8,9: 3 reps @75%
Goal: Maintain CNS simulation during the deload
Points of performance:
– Please stick to the %
– Aim to move up from the hole as fast as you can (while maintaining a good form).
Metcon
C: Metcon (Time)
For time
100 Box Jump @24″/20″
80 TTB
60 Pistols
40 Power Clean @155/105lbs
Goal: Improve your lower body endurance in long and light workouts
Points of performance:
Box jump
– Keep a steady pace
TTB
– Aim for consistency in your rest periods.
Pistols
– Set a goal at the beginning of the workout and stick to it. It can be to perform X repetitions every X seconds or to simply stay in movement or anything you find a good strategy for you.
Power Clean
– Must be done in sets of 3 TNG reps minimum.
Accessory
D: Metcon (Weight)
Split stance Landmine twist
3 x 5/side
Athlete: This exercise is programmed in order to strengthen your capacity to stabilize the barbell in the reception of your Split Jerk.