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
– Gutes
B2. PNF Elevated Pigeon stretch
10 repetitions/side
– 5 seconds pushing against the box with your knee
– 5 seconds stretch, moving your upper body toward the box
C. Specific
2 sets
10/10 Goblet Cossack Squat
30 seconds Glute march
5 Elbow rotations https://www.youtube.com/watch?v=GWbELcm1qsU
Then:
EMOM 4
50’ Broad jump or 5 High Box jumps
Weightlifting
A: Metcon (Weight)
Bench Press
5 x 10 @RPE 8/10 or 70%
Goal: Upper body strength-endurance
Points of performance:
– Shoulder blades are together, driving into the bench.
– Feet are in contact with the floor for the entire repetition
– Last reps are hard to perform but sets are doable unbroken
Weightlifting
B: Metcon (Time)
15-12-9
Deadlift @275/175lbs
Deficit Strict HSPU @4/2”
Goal: In this cycle, we want to improve your capacity in workouts including heavy Deadlifts
You will therefore be asked to do heavy Deadlifts every week and the weight will increase week after week.
Points of performance:
– You may break the sets here, no need to do everything unbroken (for both movements).
OPEN athlete:
Scale to regular strict HSPU or Box HSPU or DB strict press
Accessory
C: Metcon (Weight)
Bent over landmine row
3 x 10
Tempo: 3-0-X-1