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
– Lats
B2. Prone floor angel
5 reps, slow and controlled
Aim to reach as much height as possible with your arms
https://www.youtube.com/watch?v=8B6k7hYM6Tk
C. Specific
5 Scap Push
5/arm Bottom up KB Press
5/arm KB Windmill
5/leg Mini band psoas march https://www.youtube.com/watch?v=liFK-1ln4M8
Metcon
A: Metcon (3 Rounds for reps)
3 x AMRAP 4minutes
12 Cal Assault Bike
10 Power Snatch @95/65lbs
8 Bar facing Burpees
Rest 2minutes between each amrap
Goal: Improve 12 minutes workout with lightweights and high stamina demands
Points of performance:
– We splitted the 12 minutes in 3 here in order to allow you to maintain a consistent intensity until the end.
– We reduced the length of the intervals by 1 minute compared to last week for the deload and we ask you to reduce your intensity a little too.
-A perceived offert of 8.5/10 would be perfect. Uncomfortable but enjoyable. Next week we jump into some 6 minutes intervals. This will be fun and spicy.
Targets:
Top 500 athletes: 2 rounds + @RPE 8/10
Top 10,000 athletes: In your burpees of the second round @RPE 8/10
Movement Conditioning
B: Metcon (No Measure)
4 sets
3 Rope climb or Max strict Chin-ups
100′ Front Rack Carry @2×70/50lbs
60sec Recovery Ski
Goal: Pull with a different grip (neutral or supinated) + core
Points of performance:
– For the front rack carry, please pretend you are in competition with strict standards. Do it properly: with one part of the DB on your shoulder and the other in the air in front of you.
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Accessory
C: Metcon (No Measure)
3 sets
8 Heavy DB/KB Seal Row 3sec eccentric
10 Banded Y’s
30 fast Banded Lat Pulldown