CrossFit Basinview – Deka Comp Open
Warm-up (No Measure)
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)
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
B2. Banded PNF lat stretch
– 5 seconds contraction pushing against the band with your elbow
– 5 seconds stretch letting the band pull your elbow back
5/5 Hip thrusts hold + knee drive https://www.youtube.com/watch?v=SpSk8-Xkghg
5/5 Bottom up KB Press https://www.youtube.com/watch?v=5MX3vk1BtUA
5 Hollow to arch on floor
A: Metcon (Weight)
5 x 2 @60-70% of max Jerk
Pause 2 seconds at the bottom of the dip
Goal: Improve upper body position in the Jerk
The purpose of this drill is to improve your capacity to keep your upper body upright when you move down on the dip and when you drive back up.
Do not double dip. Once you’re done with the 2 sec pause, make sure you accelerate up and up only.
You may do split OR push Jerk.
B: Metcon (AMRAP – Rounds and Reps)
8 Box Jumps @24″/20″
Goal: Gymnastic endurance
This workout is designed so you can perform every set unbroken.
Points of performance:
– Fast transitions
– Create acceleration in the ascent of the HSPU and on the back swing of the TTB.
– You may do kipping HSPU.
C: Metcon (No Measure)
10 Supinated Ring Dip hold (top)
30 Banded Skull Crushers fast
D: Metcon (No Measure)
20 Hollow body rocks
30 sec Reverse plank