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
– Hamstrings
B2. PNF hamstrings stretch
5 repetitions/side
– 5 seconds contraction, pushing against the band with your foot
– 5 seconds stretch, pulling your foot back with the band
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
Empty barbell warm-up
7 Snatch Deadlift
7 Snatch high pulls from high hang
7 Back Squat
7 Snatch grip Push Jerk (Behind the neck)
Weightlifting
A: Metcon (Weight)
Work up to a heavy complex for the day
3 Cleans
3 Front Squats
3 Jerks
Athlete: NO FAIL! Clean can be squat or power, your choice.
Goal: Keep CNS activated during the transition week.
Do not go for a max effort today. Just go heavy with a good form. You should feel strong on your last attempt.
Points of performance:
– Rest as needed between each set.
– Tight low AND upper back on the pull
– Chin and elbows high on the Front Squat
– Barbell stays in contact with the shoulders on the dip of the Jerk
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
50 Wallball @20/14lbs
25 Pull-ups
15 Cal Run on assault runner or 200m Run
Goal: Stamina
Sanctionals and Games level athletes:
– Break Wallballs in two sets max!
– Aim for unbroken pull-ups (only if you did pull-ups in the past weeks)
– Comfortable pace on the run. Shake your arms and keep your shoulders relaxed
– Workout goal: 270 reps +
Competitive Open athletes:
– Be consistent on your wall ball sets. Choose a plan and stick to it for the entire workout.
– Break the Pull-ups. Short rest between sets. Move with quality.
– Comfortable pace on the run. Shake your arms and keep your shoulders relaxed
– Workout goal: 230 reps +
Conditioning
C: Metcon (No Measure)
EMOM 10minutes
15/10 Cal Ski
Goal: Power endurance on the Ski erg
Have in mind that this may be hard after the Pull-ups.
Push hard but not all out. Aim to complete the 15/10 cals with 5 seconds difference maximum.
Accessory
D: Metcon (No Measure)
Glute ham raise
3 x 8reps
3seconds eccentric (going down)
Goal: Post chain strength