CrossFit Basinview – Deka Comp Open
Warm-up (No Measure)
A. General
EMOM 10 minutes
Odd: Assault bike 12/10 Calories
Even: 30-50 double unders
B. Mobility
PNF Lat Stretch
C1. Specific
Hollow body lat pull down
3 x 5 reps. @ 5th reps, hold the pull down for 10 seconds
C2. Specific
3-4 sets
3 Jumping into glide swings (jump off bar every rep)
3 Jumping into hip to bar
3 Jumping into single BMU
Movement Conditioning
A: Metcon (No Measure)
EMOM 12minutes
Odd – 5-8 Bar Muscle-ups
Even – 100′ Sled Push @light-mod, running
Goal: Pulling endurance with high heart rate
Points of performance:
– Keep arms bent on the sled to reduce shoulder fatigue
Power
B: Metcon (Time)
6 rounds
6 Wall Balls 20/14lbs @12’/10’
Rest 30seconds
6 Box Jumps @40″/36”
Rest 30seconds
15/12 Cal Row (Sprint!)
Rest 30seconds
Rest 2minutes after round 3
Athlete:
Goal: Lower body power endurance
Points of performance:
– Think about being powerful in each movement here!
Metcon
C: Metcon (AMRAP – Rounds and Reps)
3 rounds
AMRAP 3minutes
2-4-6-8… TTB
1-2-3-4… Power Snatch @95/65lbs
Rest 90 sec
400m Run
Rest 45 sec
Athlete: AMRAP 3, rest 90, 400m Run, rest 45, repeat two other times.
Goal: Stamina
Points of performance:
– Restart where you finished in the previous amrap
– Move smoothly and methodically
– Relax your arms on both movements
C2: Metcon (3 Rounds for time)
400m times of C
Accessory
D: Metcon (4 Rounds for reps)
4 sets
Max Strict Pull-ups
15 Bent over lateral raise @light
100′ Farmer Carry @mod
Athlete: Do not go to failure on the pull-ups. Keep a rep or two in the tank.
Goal: Pulling strength + control
Points of performance:
– Do not be afraid by scaling the Pull-ups and do jumping + slow eccentric. You should be in tension for 20-30 seconds.
– Control the descent in each rep of lateral raise.
– Keep shoulders engaged in the carry.