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
– Hamstrings
B2. Banded PNF lat stretch
5 repetitions
– 5 seconds contraction pushing against the band with your elbow
– 5 seconds stretch letting the band pull your elbow back
https://www.youtube.com/watch?v=yHRGQIN058w
Specific
2 sets
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
Weightlifting
A: Metcon (Weight)
Paused Jerk
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.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
4 HSPU
6 TTB
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.
Accessory
C: Metcon (No Measure)
3 sets
10 Supinated Ring Dip hold (top)
30 Banded Skull Crushers fast
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Core
D: Metcon (No Measure)
4 sets
20 Hollow body rocks
No rest
30 sec Reverse plank
No rest