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
– Pecs
B2. Wall slide
10 repetitions slow and controlled
https://www.youtube.com/watch?v=fy6obqzRHRE
C. Specific
5/side Banded ankle mobility drill https://www.youtube.com/watch?v=g2iCns6dTnI
50’ Death march @2xlight DBs
5/side Diagonal band Pull apart
5/leg Shrimp squat
Weightlifting
A: Metcon (Weight)
3 sets
3 Split Jerk
25′ OH Walking Lunges
@Score is total load
Rest 6 minutes then B
Goal: Improve split jerk receiving position
This should teach you what is your optimal overhead position. Indeed, when you’ll be doing the lunges, you will need to have the bar at the perfect spot.
Metcon
B: Metcon (No Measure)
5 rounds for quality
10 Deadlift @245/165lbs
20 Pistols
20 GHD Sit-ups
Rest 4minutes then C
Goal: Midline and leg endurance
Points of performance:
– Move with good form on the Deadlift. Do not rush the repetitions.
– Keep your core braced on the GHD. It is super important in this workout.
Movement Conditioning
C: Metcon (Time)
3 rounds
100′ HS walk
100 Double unders
Rest 2minutes then D
Goal: Improve your HS walk after Deadlift volume
The double unders are there only to keep your heart rate higher since we are in the fitness phase.
Conditioning
D: Metcon (Time)
100 Cal Bike erg for time
Goal: Cardiovascular endurance
Points of performance:
– Consistency
Sanctional level athletes target: Sub 5:30
Competitive Open athletes target: Sub 6 minutes