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
B2. PNF box lat stretch
5 repetitions
– 5 seconds contraction pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific
10 W band pull apart
10/side Bottom up KB Press
10/side KB Windmills
50’/side Bottom up KB Carry
Gymnastics
A: Metcon (No Measure)
Body tightener
5 x 10 seconds
Goal: Improve your upside down positioning
()
Weightlifting
B: Push Press (2 x 5 @70%, 2 x 4 @75%)
Goal: Improve your pressing strength in order to increase your Jerk 1RM
Points of performance:
Upright position of the upper body
If you want to transfer efficiently the energy created by your legs to the barbell in the drive, you have to move in the vertical plan without tilting forward or backwards.
Metcon
C: Metcon (5 Rounds for reps)
5 x AMRAP 2minutes
20/16 Cal Assault bike
3/2 Legless rope climbs
Rest 2 minutes between each AMRAP
Goal: Improve your capacity to move fast in short and light workouts (In both movements AND transitions)
Points of performance:
Bike
No pacing here, push hard
Legless
Advanced: Aim to move your hands as quickly as possible. Less time under tension you can have, the better it is.
OPEN Athlete:
Scale to Regular Rope Climbs
or
Strict neutral grip pull-ups
or
Strict chin-ups
Core
D: Metcon (No Measure)
3 sets
5/leg Knee to elbow on Swiss ball
Rest 20-30sec
30 sec/elbow Side plank on Swiss ball
Rest 20-30sec