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
– Goblet Squat + ankle shift
5 repetitions/side
https://www.youtube.com/watch?v=A5E4SgdyTjY
B2. PNF Lat stretch on box
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
2 sets
10/10 Banded Clam shell
10 Banded Skull crushers
10 seconds HS hold
Gymnastics
A: Metcon (4 Rounds for reps)
4 x AMRAP 2minutes
Max Strict HSPU (1-10)
Max rep Wallball in remaining time @20/14lbs
1min rest between amraps
Athlete: This week is a deload week. Push yourself but not too much. Make sure you feel great at the end of the week, ready to push hard next week.
Goal: Shoulder strength-endurance
Keep in mind that the main goal here is to work on your HSPU. The wall balls should fatigue your shoulders also.
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Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
10 TTB
12 Power Snatch @115/75lbs
14 Cal Bike
Athlete: @8/10 RPE
Goal: Improve your performance in workouts including one metabolic, one gymnastic and one weightlifting movement
Points of performance:
TTB: Broken in two sets from the beginning. Focus on consistency.
Power Snatch: Must be done in sets of 3. Choose the weight accordingly.
Cal bike: A consistent 80% effort.
Accessory
C: Metcon (Weight)
3 sets
100’ Fat grip DB Carry @heavy
12 Bent over lateral raise @light
15 Hollow body lat Pulldown
Rest 60 seconds
Goal: Grip + upper back
Points of performance:
Carry: last couple of feet must be hard to complete.
Bent over lat raise: Control every portion of the way down.
Lat Pulldown: Internally rotate slightly your arms.