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
– Hip flexor
B2. Seated T-spine extension
2-3 set of 5 deep breaths
Try to reach more ROM every time you exhale
https://www.youtube.com/watch?v=Lr0jrKKkQ2M
B3. Shoulder extension
5 reps
https://www.youtube.com/watch?v=wW-GAz2CTCM
C. Specific
2 sets
5/5 Face up Chinese plank + Knee drive
https://www.youtube.com/watch?v=SpSk8-Xkghg
5 Hand release Push-ups
10/8 Cal row @hard
Gymnastics
A: Weighted Strict Ring Dip (Weight)
1 rep max
Athlete: In order to improve your Muscle-ups, we did a lot of ring dip sessions lately. We therefore decided to test it and see how strong you are in that movement!
Goal: Test your pressing strength
Points of performance:
– Keep the rings as close as possible to your body.
– Make sure your whole body is moving up and down in one solid piece. Core tight!
– Move in full range of motion.
Metcon
B: Metcon (Time)
5 rounds
30/25 Cal Row
25 Push-ups
20 GHD Sit-ups
Athlete: 8/10 Perceived effort
Goal: Upper body endurance
Points of performance:
GHD Sit-ups
– Braced core. Do not let your spine hyperextend.
Push-ups
– Go for big sets. Reach failure, pump city!
Cal row
– Consistency. Sustained effort.
Accessory
C: Metcon (No Measure)
HS walk
Play with obstacles for 10-15 minutes
Goal: Work on skills and have fun! It’s christmas time, enjoy!
Accessory
D: Metcon (Weight)
3 sets
12 Standing Banded T’s
20 Straddle Leg lifts
50’/side Sandbag Carry on shoulder @Heavy
Goal: Strengthen upper back, psoas and sides of your core.
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Conditioning
E: Metcon (No Measure)
Go for a long walk, easy run or a swimming session @easy
30-45 minutes
Athlete: Finish the week with some low intensity work, enjoy moving and breathing easy. You deserve it ! 🙂