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
– Hamstring
B2. PNF hamstring stretch
5 repetitions/leg
– 5 seconds contraction pushing against the band with your foot
– 5 seconds stretch, pulling your foot back with the band
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
5 Snatch grip bent over row
5 Muscle Snatch from high hang
5/5 empty bar OH lunges
20 Plate in and out fast
Metcon
A: Metcon (No Measure)
OPG Workout 3
(Online Proving Ground the Online competition by Deka Comp)
To be announced
(Friday 5pm EST)
Follow us on instagram @dekacomp for the details of the workout
https://competitioncorner.net/events/4155
https://fb.me/e/1HOizXJAI
Skill tested in this workout: Muscular endurance
Metcon
B: Metcon (No Measure)
OPG workout 4
To be announced
(Friday 5pm EST)
https://competitioncorner.net/events/4155
https://fb.me/e/1HOizXJAI
Skill tested in this workout: Strength-endurance