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
– Hip flexor
B2. Elevated arch to hollow position
5 repetitions slow and controlled
https://www.youtube.com/watch?v=-gPSotu632Q
C. Specific
10 Banded Pulldown
5/leg Single leg Pike ups seated on floor
5 Floor facing W-Y
5 Scap pulls
Gymnastics
A: Metcon (No Measure)
5 sets
3 Box lat to fly
2 Jumping lat to fly with transition over the bar
Goal: Improve position in the swing of the muscle-up in order to create more speed and be more efficient.
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Gymnastics
B: Metcon (5 Rounds for reps)
5 sets
10 CTB
Max unbroken Bar Muscle-ups
60 seconds easy bike
Goal: Improve your gymnastic capacity
Points of performance:
– Advanced: 10 CTB into Bar Muscle-ups
– Intermediate: Rest 15-20 seconds after C2B before doing the Bar Muscle-ups
– If CTB and Bar Muscle-ups are new movements for you, then do :
5 sets
60 seconds max reps bar muscle-ups
10 Ring rows
60 seconds easy bike
Metcon
C: Metcon (Time)
2 rounds for time
75 GHD sit-ups
50 Cal Row
25 Burpees over wall @48″
Goal: Improve your performance in workouts combining weightlifting, gymnastic and metabolic movements
Points of performance:
GHD Sit-ups: Braced core at the bottom
Row: Consistent and sustained pace
Burpees over wall: These are there to complement the bar Muscle-ups in the previous section. Aim to keep moving and keep a consistent pattern. Work on your pacing here.
Optimally, your second round should be faster than your first one here. This would mean that you paced yourself correctly.
Gymnastics
D: Metcon (Distance)
5 sets
5 Deficit Box HSPU* @as high as you can
30 Banded Skull Crushers
*Hold 3 seconds at forehead level in the descent
Goal: Strengthen your HSPU position
Points of performance:
– Make sure you are in an efficient position at forehead level: Elbows should be pointing towards the box and you should form a tripod with your hands and top of your head.
– Lats engaged
– Move quickly in the Skullcrushers