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
– Mid-traps
B2. Mini-band wall slide
10 repetitions
C. Specific
5/ankle Goblet Squat + ankle shift
5 Snatch press under https://www.youtube.com/watch?v=TMzpQ6Elis4
5 Sots press
5 Bent over row (snatch grip)
Weightlifting
A: Metcon (Weight)
Work up to RPE 8/10
1 Snatch balance
2 OH Squats
Goal: Improve your comfort and balance in the receiving position.
Points of performance:
– Perfect form!!! Use a mirror if possible to see your imbalances.
– Think about the tension in your upper back.
As soon as you unrack the bar, focus on activating your upper back and apply an upward pressure with your hands against the barbell.
Metcon
B: Metcon (Time)
4 rounds for time
15 TTB
12 Deadlifts
9 Thrusters
Weights:
Men: 95-115-135-155lbs
Women: 65-75-95-105lbs
Athlete: NO MIXED GRIP ON THE DEADLIFTS.
Goal: Barbell cycling and grip endurance
Points of performance:
– Since we want to improve your grip endurance here, aim for long sets on the TTB.
– Challenge yourself with the barbell and try to break the 21 reps (12DL + 9T) only once every round.
Accessory
C: Metcon (No Measure)
4 sets
20/20 Banded Clam shell foot on wall
20 Unweighted Glute bridge
3/side turkish get up