CrossFit Basinview – Deka Comp Open

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Recovery day

1. Mobility work

1.1. Upper body

A. Massage

– Back of the shoulder

– Or sore muscles from the past 3 days

2-3 minutes/side

B. Lying shoulder stretch

Accumulate 3 minutes/side

1.2. Lower body

A. A. Massage

– Psoas

– Or sore muscles from the past 3 days

2-3 minutes/side

B. Dragon stretch pose

Accumulate 3 minutes/side

2. Low intensity cardiovascular work

Long and slow swimming session or running @RPE 6-7/10

Between 20-30 minutes easy


EMOM 12-15 minutes

Alternate between

– Alternated Single leg Box jumps @low box

– Cardio machine of your choice @RPE 7/10

– 20 sec/side Star side plank

3. Breathing work

3 mins Breathing on the floor

Using the 4-7-8 breathing. Inhale for 4seconds, hold 7seconds at the top of the breath and then exhale for 8seconds.


1. Place one hand beside your navel and the other other just above the navel.

2. Make sure every muscle of your body is relaxed.

3. Close your mouth using only nose breathing.

4. Inhale slowly. While the air goes into your belly, make sure you feel it inflate like a balloon and make sure you feel your rib cage expand with your hand to the side.

We ask you to do this little drill because it can increase your performances a lot, breathing is often left behind. Did you know that breathing is less effective if the exchange of air occurs only in the upper respiratory tract ?

There are many benefits of practicing and using a better breathing pattern.

– Increased metabolic efficiency

– Increased core stability

– Increased mobility effectiveness

– Enhanced recovery