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
– Quads
B2. PNF quad stretch
3-5x/leg
– Contraction for 5 seconds pushing against the band by moving your foot down
– Stretch for 5 seconds by pulling your foot up with the band
https://www.youtube.com/watch?v=uUvzL0SuMaY
C. Specific
2 sets
5/5 Single leg hip thrust
5 Negative Chin-ups (For T-spine mobility)
50’ Broad Jumps
5 Slam ball
Weightlifting
A: Metcon (Weight)
Work up to a heavy complex for the day
3 Snatch high pull from blocks
1 Snatch From blocks
In this cycle, the end of the week means lifting heavy weights. This week we use a Clean variation and still focus on pulling. This is why we use the blocks here, to make you create acceleration from a dead point.
Weightlifting
B: Metcon (Time)
For time
50-40-30-20-10
Air Squats
Double-unders
10-8-6-4-2
Deadlift @315/225lbs
Goal: Lower body pulling with mod-heavy weight
Points of performance:
Air Squat: Move with a consistent pace
Double-unders: Do your best
Deadlift: The weight on the bar should represent approximately 65% of your 1RM. That said, if you’re the type of athlete that is really good with high % and 315/225 is way more than 65%, have in mind that you should be able to perform every set dropping the bar only once/set. Focus on your form. No bouncing.
Accessory
C: Metcon (No Measure)
Banded Reverse hypers
3 x 12