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. Foam roller + mini-band wall slide
10 repetitions
https://www.youtube.com/watch?v=VUOVGr8cao0
C. Specific
2 sets
10 Banded lat Pulldown
20 sec Full tuck HS hold
5 Jumping Squat
Weightlifting
A: Metcon (Weight)
Work up to a heavy complex
2 Hang Power Clean
1 Front Squat
1 Squat Clean
Goal: Improve your Clean
The purpose of the complex here is to fatigue your pull with the Hang Power Clean and fatigue your leg with the Squat prior to perform the Squat Clean
Points of performance:
Finish your pull
Be patient before pulling yourself under the bar.
Use the descent to make the ascent more efficient
Receive the bar above parallel in order to slow it down and be more efficient in the way up.
Metcon
B: Metcon (No Measure)
EMOM 14minutes
Odd: 4-6 Bar Muscle-ups
Even: 40 Double unders + 6 Deadlift @225/155
Goal: Improve your performance in workouts including 2 style of pulling movements
Points of performance:
– Focus on quality reps in the Muscle-ups
– Focus on hip hinge in the Deadlifts
Accessory
C: Metcon (3 Rounds for distance)
3 sets
20-30 seconds Fat Grip hang hold on Pull-up bar
Max distance Pinch grip Plate carry @2 x 45/25lbs
30 Double-unders
Rest 30 seconds
Goal: Improve grip endurance