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
– Pecs
B2. Push-up plank to shoulder extension on parallette
10-15 reps
https://www.youtube.com/watch?v=FBqJU7k6-w8
B3. Banded ankle mobility
10 reps/ankle
https://www.youtube.com/watch?v=g2iCns6dTnI
C. Specific
5/side Banded Trap-3 raise
10 Leg Swing at the bottom of a Ring Dip
5 Elevated arch to hollow
10 Foam roller Wall Slide https://www.youtube.com/watch?v=VUOVGr8cao0
Then, EMOM 3
8/6 Cal Row Sprint
Gymnastics
A: Metcon (No Measure)
Elevated press drill
Practice for 5-10 minutes
Goal: Improve balance, specifically for handstand movements
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Gymnastics
B: Metcon (No Measure)
EMOM 12minutes
1. 4 Push Press @82%
2. 1-2 Strict Muscle up + 8-10 Kipping muscle ups
3. Rest
Goal: Improve your performance when a pushing movement is combined with a pulling movement
Points of performance:
– Since we want to improve strength, the last reps of both movements here should be hard to perform.
– For the kipping Muscle-ups, focus on doing a quick snap back to create upper body tension/elevation.
Open:
2nd minute: 3-5 Ring Muscle-ups
or 5-8 Transitions practice with feet on floor
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
50 Double-unders
15 TTB
50′ HS Walk
Goal: Improve your ability to move fast on transitions when performing a gymnastic workout.
Points of performance:
– Jump directly into the next exercise after the last rep of the previous one, even if it means to break the set.
– For the TTB, aim to create speed on the way back from the kip.
– As for the HS walk, actively push against the ground with your hands and keep your core braced.
Core
D: Metcon (No Measure)
Side bends on GHD
3 x 12reps
Hold for 3 seconds every 4 reps