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)
Every 3 minutes for 12 minutes
5 Strict CTB
10 Kipping Pull-ups
15 Cal Ski
Goal: Pulling strength, strength-endurance and endurance
Points of performance:
First exercise has to be heavy (Strict)
Seconds exercise has to be an explosive one (Kipping)
Third exercise has to focus on endurance (sub for rowing if you do not have a Ski erg)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
30 Double-unders
10 Cal Row
8 Alternated DB Snatch @50/35lbs
Goal: Improve your performance in light workouts with fast transitions
Points of performance:
– Double-unders: Do you best, relax your shoulders.
– Cal Row: Smooth strokes. Avoid moving the chain up and down. Make sure there is tension in the chain for the entire pull.
– DB Snatch: Focus on explosive hip extension rather than on arm pull.
Accessory
C: Metcon (No Measure)
Chinese plank PVC Pulldown
3 x 10-15 reps
()
Core
D: Metcon (No Measure)
Landmine anti-rotation twists
3 x 8/side