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. Lat stretch on floor
5 W Band pull apart in deep Squat https://www.youtube.com/watch?v=xL8WNuhUa-o
3 Banded oscillation holding glute bridge position https://www.youtube.com/watch?v=P9QVvhyBTdM
5 Scap pulls
A: Metcon (2 Rounds for time)
Goal: Improve your capacity in Push/pull workouts with fast transitions.
Points of performance:
– Move with good form, Do not shorten the range of motion of the Squat to go faster.
– Having the ball touch your chin to perform the Squat will help you reduce shoulder tension and therefore reduce muscular fatigue.
– Smooth reps.
– Be patient before pulling your body up
– Make sure to create a good hollow body position when you’re moving up.
B: Metcon (Time)
3 rounds for time
20/15 Cal Row
15 Kipping HSPU
10/15 Cal Row
5/arm DB S2OH @1x 100/70lbs
Rest 2 minutes between rounds
Goal: Improve your ability to move fast in short workouts including a heavy DB.
That being said, you must give high intensity efforts on the Row every time you’re on the machine. Imagine yourself in a competition with other athletes next to you moving really fast and chasing the first place of the heat.
Tips to go faster on the rower in short distances
Knees extended more than usual at the starting position of the pull
Indeed, bending the knees slightly when you move forward will help you increase your number of strokes/minute and keep the wheel spinning faster in the rower. Think of a deadlift knee bend more than a squat’s.
C: Metcon (No Measure)
3 rounds not for time
10 Hollow body banded Pulldown (Band over body)
10/side Banded KB Press
D: Metcon (No Measure)
Odd: 30sec each side Standing Band external + internal rotation hold
Even: 30sec Hollow body hold + face pull Hold
Goal: Shoulder health
Points of performance:
Ext. + int. rotation
– Both elbows have to be next to your body. Do not let them go away or in any other direction.
Hollow body + face pull
This exercise is designed to strengthen the snapback pull in your Ring Muscle-ups. Indeed, this is the exact position you should have when you perform the snapback in order to have your body elevate more in the air.