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. Push-up plank to shoulder extension on parallette
B3. Banded ankle mobility
5/side Banded Trap-3 raise
10 Leg Swing at the bottom of a Ring Dip
5 Elevated arch to hollow
8/6 Cal Row Sprint
A: “Apollo” (AMRAP – Reps)
Max rep ring Muscle-ups
God of music, arts, knowledge, healing, plague, prophecy, poetry, manly beauty, and archery.
Athlete: DEKA COMP CHALLENGE OF THE WEEK! TAG US @dekacomp ON INSTAGRAM WE WANT TO SEE YOU GUYS FLY ON THOSE RINGS 🙂
It’s time to test your Ring Muscle-ups.
Prior to jumping on the rings, make sure you’re properly activated.
If you can do 18 reps +: Perform the max reps only
If your max is below 18: Do your max reps, rest and then complete the 18 reps with small sets.
If your max is 1-2: Do your max, rest and then complete with 16 ring pull-up + 16 Ring dips in as many sets as you want. Just do the volume.
B: Metcon (Distance)
Seated Box Jumps
6 x 3 @as high as possible
Athlete: Seat with hips at parallel.
Goal: Reduce loading while still stimulating your CNS for lower body power.
C: Metcon (Time)
12/10 Cal Ski
8 Bar facing Burpees
Rest 3 minutes
Repeat the 3 rounds
Athlete: If you do not have a Ski Erg replace with Cal Row.
Goal: Stamina and upper body endurance
Points of performance:
– Push with moderate intensity. You have a max Clean and Jerk to perform tomorrow, you need to be ready!
– Move with consistency on the burpees using the same technique from rep 1 to 24.
– For the Ski, focus on your breathing.
D: Metcon (No Measure)
Floor facing angels
3 x 60 seconds
Rest 60 seconds between sets
Athlete: The purpose of this exercise is to improve your upper back endurance and improve your control on long sets of Pull-ups. If you hadn’t noticed yet:, a butterfly pull-up is a W and a Y.
Goal: Upper post chain endurance
Do this section weighted if possible, 2.5’s or 5’s should be perfect.