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
– Psoas smash
– Lat smash
B2. Wall slide + raise
10 repetitions
B3.
C. Specific
10 Deadbug Pullovers @light KB
https://www.youtube.com/watch?v=1OPKubsYFPs
5/5 Deficit calves raises
https://www.youtube.com/watch?v=Wi_dNQtgFfs
10/10 Seated vertical band pulls
https://www.youtube.com/watch?v=tUU-0soQOrE
Gymnastics
A: Metcon (No Measure)
HS Hold practice for 12 minutes
Every 3minutes, perform 50 Double-unders
Start with the Double-unders
Goal: Pressing endurance and OH stability
Points of performance:
– Keep a neutral head position between your arms
– Legs and upper body form a straight line. No scorpion.
– Use your hand and your fingers to find stability.
Metcon
B: Metcon (3 Rounds for time)
3 rounds, each for time
40 Cal Row
30 GHD Sit-ups
15 DB Bench Press @2×70/50lbs
Rest 1minute
Goal: Push/pull endurance in the horizontal plane
Row: Consistency ! Your main goal here is to keep tension in the chain for the entire pull. Keep the rower chain horizontal at all times.
GHD sit-ups: Keep your core braced
DB Bench Press: Stabilize your shoulders by keeping your shoulder blades down and together, driving into the bench.
Accessory
C: Metcon (No Measure)
Shoulder stability
Banded plank + shoulder touches
30 repetitions/side
()
Core
D: Metcon (Time)
For time
20-15-10
V-ups
Hollow body rocks
Arch rocks