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
– Mid traps
– Lats
B2. Floor lat stretch
5 reps/side
https://www.youtube.com/watch?v=QVvdOWh74_4
B3. Banded Hip mobilisation
30 sec/side
https://www.youtube.com/watch?v=EdVwHDRjEUk
C. Specific
3/3 per arm Single arm anti-rotational Dead bug
https://www.youtube.com/watch?v=tZ18L42oRlo
5/5 Seated vertical band pull
https://www.youtube.com/watch?v=tUU-0soQOrE
5 Bent over W (Hold every rep for 2 seconds at the top)
Gymnastics
A: Metcon (3 Rounds for weight)
Weighted strict Pull-ups
2 x 5 Wide grip
2 x 5 Normal Grip
2 x 5 Close grip
Rest 90-120 seconds between sets
Each “round” is your best weight on each different grip length.
Goal: Improve pulling strength
Last week we focused our energy on dip strength in order to improve your receiving position of the Muscle-ups. This week we focus on the first portion of the Muscle-up with heavy pulls. The purpose of this is to make the pulling portion of the Muscle-ups feel easier. This is why we want you to perform the movement weighted. That said, if you cannot perform strict Pull-ups with weights on you, you should do weighted eccentric Pull-ups to keep the overload.
To perform the eccentric weighted Pull-up:
1. Jump up
2. Control the descent in 3-5 seconds until arms are FULLY extended
3. Jump up again
4. Repeat
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
3-6 HSPU
12/10 Cal Row
24 Double-unders
Goal: Improve your performance in 20 minutes workouts where transitions matter
Points of performance:
– Every exercise has to be doable unbroken. We give you the choice between 3-6 HSPU because the stimulus here is more important than the volume of HSPU. Choose wisely so you can do the majority of the sets unbroken within the 20 minutes.
– Fast transitions!!!
Sanctionals and Games level athletes: 18 rounds +
Competitive Open athletes: 15 rounds +
Core
C: Metcon (No Measure)
3 sets
5 Deep Squat Pallof Press*
10/10 Supported lateral raise
*Hold every rep for 5 seconds
Goal: Core stability at the bottom of the Squat