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
Weightlifting
A: Metcon (Weight)
Snatch technical
5 sets @light
2 Drop snatch
3 Sotts presses
Rest 60 sec between sets
Goal: Receiving position stability
Points of performance:
– Make sure your receiving position is the exact same as when you do a heavy Snatch. Teach your body to always move the same way.
– Do not just drop underneath the bar, actively press yourself under it!
– If you cannot perform the sotts press with good form, it’s a wake up call for you to work on mobility!
Weightlifting
B: Metcon (Time)
EMOM 6minutes
6 Hang Power Snatch @95/65lbs
30 Double-unders
Score is slowest round.
Goal: Improve your pacing in light barbell cycling
Points of performance:
– Perceived effort of 8/10. Do not sprint the 2 exercises, be consistent.
Metcon
C: Metcon (Time)
20 rounds for time
2 Ring Muscle-ups
4 HSPU
10 Air Squats
Goal: Gymnastic volume
Points of performance:
– Focus on your form.
– Create speed when moving back on your Muscle-up swing.
Sanctionals and Games level athletes: Aim sub 11-12 minutes
Competitive Open athletes: Aim sub 15 minutes
Accessory
D: Metcon (No Measure)
Tabata (8x 20sec ON/10sec OFF)
Alternate between:
Banded Skullcrushers
Empty barbell Biceps curl
Goal: Blood flow in elbow region