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
– Front of the shoulder
– Pecs
B2. Shoulder extension
10 repetitions, hold every rep for 1-2 seconds
https://www.youtube.com/watch?v=wW-GAz2CTCM
C. Specific
7 Scap pulls (Hold every rep for 2 seconds)
3 Wall climb (Hold last rep for 10 seconds)
3 Bandes oscillation
https://www.youtube.com/watch?v=P9QVvhyBTdM
Gymnastics
A: Metcon (No Measure)
4 sets
5 Slam ball @Hard, 20lbs
Rest 20sec
1-3 Strict Muscle-ups
Rest 20sec
4-6 Ring Muscle-ups
Goal: Improve Muscle-up under core and lat fatigue
Points of performance:
– Have in mind that the most important part here is the kipping ring Muscle-ups. Do not reach muscle failure on the strict Muscle-ups.
– for the slam ball, focus on core and lat activation.
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Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
4 Bar facing Burpees
8 TTB
16 Double-unders
Goal: This workout has been designed to improve the longer workouts (15mins+) of the Open.
Points of performance:
The TTB should be doable and unbroken here. At least for the first 10 minutes. Unbroken sets is the purpose of the workout, so reduce the number of repetitions as required. The most important thing here is that you move quickly with super short rest periods.
Sanctional/Games level target: 22 rounds +
Competitive Open level target: 18 rounds +
Accessory
C: Metcon (No Measure)
3 sets
12/arm Meadows row
12 Seated DB Press
Tempo: 3-0-X-0 for both movements
Goal: Motor control and strength-endurance upper body.
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Accessory
D: Metcon (No Measure)
Banded Knee raise
3 x 10/leg
Hold every rep for 1sec at the top
Athlete: Band is at the feet.
Goal: Hip flexor endurance