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. PNF hamstring stretch
5 repetitions/leg
– 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
5/leg Face up Chinese plank + Knee drive
10 Hollow body rocks
5 Deep Squat Muscle Snatch
10 Arch rocks
5/leg Deficit Front Rack Lunges @45lbs plate for the deficit
Weightlifting
A: Metcon (Weight)
EMOM 10minutes
Odd: 4-8 Bar Muscle-ups
Even: 6 Power Snatch @135/95lbs
Right after the EMOM, work up to a heavy 2 Squat Snatch
Goal: Pulling endurance
Points of performance:
Bar Muscle-ups
– 1 or 2 sets maximum
– Focus on acceleration on the way back of the swing
Power Snatch
– Unbroken! Goal is to improve cycling. Reduce the weight as needed.
Max Snatch
No fail! Do not try a weight if you’re unsure you’ll get it.
Metcon
B: Metcon (4 Rounds for reps)
4 x AMRAP 2 minutes
2 Deadlift @295/175lbs
4 Burpee Pull-ups
Rest 1 minutes between amraps
Goal: Improve performances in short and Heavy workouts
Sanctionals and Games level athletes: 4+ rounds in each 2 minutes
Competitive Open athletes: 3+ rounds in each 2 minutes
Metcon
C: Metcon (No Measure)
5 rounds not for time
20 TTB
50/’side Single KB Front Rack walking Lunges @24/16kg
Goal: Core endurance
This is not for time. Focus on quality.
Core
D: Metcon (No Measure)
Ab wheel rollout
5 x 5 reps
Goal: Core strength