CrossFit Basinview – Deka Comp Open
Warm-up (No Measure)
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)
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
B2. Banded Wall slide
B3. Banded ankle mobility
– Heel stays glued to the ground
– band is between foot and ankle, not directly on the ankle
20 seconds Full Tuck HS hold
5/5 single arm Ring Row + rotation
50’/side Bottom up KB Carry at forehead level
A: Metcon (No Measure)
5 Ring Muscle-up swings + Snapback
5 Russian dips
Rest 60 seconds
1-5 Ring Muscle-ups for quality
No muscle failure, just perfect reps
Goal: Improve control and efficiency of the movement
The Snapback pull is often misunderstood and underrated. This little movement can help greatly improve your Muscle-up … if done properly. The reason we’re doing it is to make your body elevate in the air more vertically rather than horizontally.
The russian dip is programmed to teach you to move with speed after the snapback. On this variation of the dip, you must be fast if you want to reach the bottom of the dip with tension.
Try to integrate these two movements into the full rep for the EMOM.
B: Metcon (Time)
Goal: Upper push/pull endurance
This combo is a classic in CrossFit. Remember that we are in the deload week while doing this workout. If you feel beat up by the previous weeks, then use this workout to have fun. If you feel really good and not so tired, then you can put a little more intensity, but please do not go all out! Stay in control of your breaths for the entire workout.
Sanctionals and Games level athletes: Sub 10 minutes using a perceived intensity of 7/10
Competitive Open athletes: Sub 12 minutes using a perceived intensity of 7/10
C: Metcon (No Measure)
A) 8 Double DB Pullover @low-mod
B) 30-45 sec Hollow body hold
C) Max Banded Skull Crushers*
*Hold every rep for 2 seconds at peak contraction
Goal: Upper body endurance
Point of performance:
Focus on control. While you move your hands back, make sure that your spine stays in the exact same position (neutral).
Hollow body hold
For the advanced, perform this one with a plate in your hands. Make sure your body is as tight as possible.
Banded skull crushers
Reach muscle failure and make sure your set lasts between 40 and 60 seconds!