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
– Glutes
B2. Hip 90/90
10 repetitions/side
https://www.youtube.com/watch?v=bGV0J-ESgb4
C. Specific
2 sets
5 Banded Y OH Squat https://www.youtube.com/watch?v=I-zwPJgcbBw
5/leg Glute bridge
5 Box Jump + step down
Weightlifting
A: Metcon (Weight)
Work up to a heavy 3-positions Squat Snatch
From the floor
From low hang (below knees)
From hang (above knees)
Athlete: In this cycle, the end of the week means lifting heavy weights. This week we use a Snatch complex and focus on pulling.
Metcon
B: Metcon (Time)
21-15-9
15 Wallballs @20/14lbs
10 Box Jumps @24″/20″
Right into
21-15-9
Deadlift @245/155lbs
50′ HS Walk after each set
Goal: Improve your capacity in workouts including heavy Deadlifts
The first workout here is meant to fatigue your lower body before the Deadlift. That being said, do not sprint in this one, keep your energy for the second portion.
Accessory
C: Metcon (No Measure)
Collar stability drill
5 repetitions/side
Goal: Improve lower body stability and reduce risk of injury