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
– Lats
B2. T-spine extension on Bench
5 reps
Push for 5 seconds against the box with your elbows
Relax for 5 seconds trying to reach as low as possible with your chest (Not with your head)
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific
10/leg Empty barbell RDL
10 Empty barbell Bent over Row
10 Band Y + OH Squat https://www.youtube.com/watch?v=I-zwPJgcbBw
Weightlifting
A: Metcon (Weight)
Banded Deadlift
Every 30 seconds for 6 minutes
3 @50-60% + bands
Goal: Improve your ability to move up with some speed
Points of performance:
– Braced core please. This means holding pressure in your belly, not a hollow contraction.
– Goal is not necessarily to create as much speed as possible in the ascent, but to complete a high volume of reps with a force in the opposite direction and with a short amount of rest.
Metcon
B: Metcon (Time)
For Time
50-40-30-20-10
Air Squats
Push-ups
Cal Assault Bike (-5 each set for women)
wear a weighted vest 20/14lbs
Goal: Bodyweight endurance capacity
Points of performance:
– Perceived effort of 8/10 all the way. This is the end of the deload week, do not push too hard. Just enough to finish this conditioning piece sweaty and breathless.
Targets:
Top 500 athletes: Sub 20 minutes @RPE 8/10
Top 10,000 athletes: Sub 22 minutes @RPE 8/10
Accessory
C: Metcon (No Measure)
3 sets
12 KB Swing @24/16kg
rest 30 sec
30 sec Plank plate drag
Res 30 sec