CrossFit Basinview – Deka Comp Open

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Recovery day

1. Mobility work

1.1. Upper body

A. Massage

– Pecs

– Or sore muscles from the past 3 days

2-3 minutes/side

B. Lying pec stretch

Accumulate 3 minutes/side

1.2. Lower body

A. A. Massage

– Calves

– Shins

– Psoas

– Or sore muscles from the past 3 days

2-3 minutes/side

B. Wall quad and psoas stretch

Accumulate 3 minutes/leg

Breathe slowly with the nose only.

2. Low intensity cardiovascular work

Long and slow swimming session


EMOM 16-20

Alternate between

– Air Squat @Perceived effort of 7-8/10

– Alternated DB Hang Clean and Jerk @1 x 50/35 (Must be easy for you

– Cal Row/Bike/Ski/Run @Perceived effort of 7-8/10

– Rest

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