CrossFit Basinview – Deka Comp Open
Warm-up (No Measure)
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)
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
B2. PNF pigeon stretch
– 5 seconds contraction pushing against the floor with your legs
– 5 seconds stretch moving your upper body toward the floor
With an empty barbell
5 Elbow rotations https://www.youtube.com/watch?v=8rqB4j2iUEA
5 Slow Pull under https://www.youtube.com/watch?v=3rgCRNnCAQQ
5 Dip Clean https://www.youtube.com/watch?v=Eq0HztQXRPo
10 Jumping Back Squats
A: Metcon (Weight)
5 sets @ascending from 40-50%
2 Clean lift off to power position
2 Tall Clean
Goal: These drills are programmed in order to improve your positions. Make sure you perform the movement correctly and that you focus on your form.
Points of performance:
– Pulling the bar towards your thighs on the lift off.
– The bar meets the shoulders as soon as possible in the Tall Clean.
B: Metcon (2 Rounds for time)
28 Wallball @30/20lbs
7 Squat Clean @225/155lbs
14 Bar facing Burpees
7 Front Squat @225/155lbs
Goal: Improve your performance in short and heavy workouts. In order to be heavy enough here, the weight on the barbell has to be at least 70% of your 1RM. Increase the load if needed.
Points of performances:
Aim for unbroken sets or breaking the reps in 2 sets maximum. Reduce the weight of the med-ball as needed.
Consistency between reps. Challenge/force yourself to grab the bar every X seconds or to rest X seconds between reps.
Choose the weight so that the 7 reps are doable in 2 sets or unbroken. Reduce the weight if needed. As long as it stays heavy for you.
C: Deadlift (Work up to a 5 TNG reps @RPE 9/10)
NO FAIL! NO BOUNCING! Gently tap the floor with the plates.
Athlete: This is the heavy lower body session of the week. In the past couple of weeks we used a lot of squats. We changed it for a pulling movement today to keep stimulating your body differently and avoid accommodation.
Points of performance:
– Brace your core BEFORE pulling the bar off the ground.
– Keep your lats engaged in order to have a good energy transfer to the barbell.
D: Metcon (No Measure)
3 x 15
Goal: Lower body decompression.