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
Strength
A: Push Press (2×8@60%, 2×6@70%)
Goal: Pressing strength-endurance
In this cycle, we will focus a bit more on moderate to heavy loads with higher volume. Your upper back may be tired after the Zercher carry of yesterday and this may cause you to fall forward on your dip. Just have in mind this detail and focus on keeping your upper body upright.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
3 rounds
AMRAP 3minutes
3,6,9,12,15…
Thrusters @95/65lbs
Bar facing Burpees
Rest 1minute
B: Metcon (3 Rounds for time)
800m Assault Bike @hard
Rest 2 minutes
Athlete: AMRAP 3mins, rest 1, 800m Bike, rest 2. Repeat two other times.
Goal: Improve your stamina in workouts between 6 and 8 minutes
To achieve this goal, we have to variate time zones and intensity within workouts. Today we use a shorter time zone with high intensity.
Points of performance:
AMRAP
– Aim for unbroken reps with a perceived effort of 8/10. Do not go in the dark zone, flirt with it.
– Continue where you left off in the last round
Bike
– Push hard. Perceived effort of 9/10
Accessory
C: Metcon (No Measure)
3 sets
10 swing Ring dip hold + leg swing (bottom)
10 Side plank + band row (right)
20-30 sec Ring dip hold at the top
10 Side plank + band row (left)
Rest 20 seconds between each exercise
Goal: Improve your pressing strength and control on the dip angle
Points of performance:
– Core is braced for the whole duration of each exercise
– For the hold at the top, try to have a slightly supinated grip.