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
– Hamstrings
B2. Deep Squat + ankle shift
10 repetitions/side
https://www.youtube.com/watch?v=A5E4SgdyTjY
C. Specific
2 sets
5/leg Deficit Reverse lunge (2 seconds pause at the bottom)
5/leg Psoas march
EMOM 5
5 Slam ball
5 Box Jumps
Weightlifting
A: Metcon (Weight)
E3MOM for 12 minutes
12/10 Cal Assault bike
9 Deadlift @ascending weight
6 Hang Power Clean @ascending weight
First set @40% of your Clean
Goal: Improve barbell cycling with a high heart rate
Points of performance:
Bike
Have in mind that this movement is there to increase your heart rate, not to destroy yourself. The main portion of the section is the barbell, do not use all your energy on the bike!
Deadlift + Hang Power Clean
– Unbroken sets.
– Try different Hang Clean techniques here. We are in training, it’s time to experiment. I’m not a fan of the bounce technique but sometimes it may be the right choice in competition so you need to be comfortable with it.
Metcon
B: Metcon (Time)
For time
8-6-4-2 Burpee Ring Muscle-ups
80-60-40-20 Double-unders
Goal: Gymnastic stamina
Points of performance:
Muscle-ups
– Focus on your body position: Legs together, fast hollow contraction on the back swing, tight body on the receiving position of the dip. Your arms will be tired because of the burpees, don’t be sloppy.
Double unders
– Relax your shoulders
Accessory
C: Metcon (No Measure)
Single leg banded KB RDL
3 x 12/side
Goal: Post chain strength