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
– Lats
– Pecs
B2. PNF banded lat stretch
5 repetitions/arm
– 5 seconds contraction pushing against the band with your elbow
– 5 seconds stretch letting the band pull your elbow back
B3. PNF hip internal + external rotation
3 repetitions in and 3 contraction out
C. Specific
3 Banded oscillation
10 Hollow body band lat Pulldown
5 Jumping Squat
5 Slam ball @hard
5 Cal Sprint on Bike
Metcon
A: Metcon (No Measure)
OPG Workout 5
(Online Proving Ground the Online competition by Deka Comp)
To be announced
(Saturday 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: Skills under fatigue
Metcon
B: Metcon (No Measure)
OPG Workout 6
To be announced
(Saturday 5pm EST)
https://competitioncorner.net/events/4155
https://fb.me/e/1HOizXJAI
Skill tested in this workout: Lactic Threshold