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
C. Specific
1 set
7 RDL
7 RDL + high pull
7 Muscle clean from RDl position
7 Front squats
7 Cleans
Weightlifting
A: Metcon (No Measure)
5 sets @50%
2 High Hang Squat Clean
Technique focus
Goal: Improve final extension and shoulder positioning
Shoulders are above the barbell: At every position before hip extension.
Shoulders move slightly behind the barbell: Right before hip extension to let the bar move up close to the body.
Moving the shoulder behind the barbell too soon would cause imbalance and reduce efficiency of the pull. From the other side, not moving the shoulders behind the barbell at hip extension would limit the quality of the bar path and reduce the efficiency of the pull as well.
Metcon
B: Metcon (3 Rounds for time)
3 sets of
2 rounds
12/10 Cal Bike
3/2 Legless Rope Climb
3 Squat Clean @245/165lbs
Rest 1:1 between sets
Right after 3rd set rest 10minutes then go to C
Goal: Improve your capacity to move a heavy barbell in a short and intense workout.
Points of performance:
Bike
– Your goal is to keep intensity the second time you go on the machine.
Legless Rope Climb
– Focus on jumping as high as you can and to keep your arms straight when you move your feet up.
Squat Clean
– Aim to perform the 3 reps in under 20 seconds. Reduce load as needed.
– Weight on the bar should be slightly heavier than last week.
Weightlifting
C: Front Squat (Work up to a heavy 3 reps)
Athlete: Right after the workout, you have 10 minutes to work up to a Heavy 3 Front Squat from the ground
Goal: Improve your capacity to move heavy weight under fatigue
Accessory
D: Metcon (No Measure)
100 Banded Hip Thrust
Goal: Improve glute endurance
Points of performance:
– Force should be applied to the ground with your heels.
– Hips should raise high enough to create a straight line with your knees and shoulders.
– Band resistance should allow you to perform sets of 20-30 repetitions.