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
– Glutes
B2. PNF Pigeon stretch
5 repetitions/side
– 5 sec Contraction, pushing against the ground with your leg
– 5 sec stretch, moving your upper body toward your knee
Here is a great video of Aaron Horschig showing some exercises for your lower body mobility, including the Pigeon stretch
https://www.youtube.com/watch?v=888Fod2Fcmo&t=551s
C. Specific
2 sets
5/leg Face up Chinese plank + knee drive https://www.youtube.com/watch?v=SpSk8-Xkghg
50’/side Bottom up KB press
5 Tempo Goblet Squat 3-1-X-0
5 Jumping Squat
Weightlifting
A: Metcon (Weight)
Speed Banded Deadlift
EMOM 12minutes
2 reps @40% + Hard band
Goal: Improve your ability to move with speed in barbell pulling movements
Metcon
B: Metcon (Time)
Buy in: 50/40 Cal assault bike
8 rounds
30 Double unders
5 Front Squat @225/155lbs
7 Strict HSPU
Buy out: 50/40 Cal assault bike
Goal: Improve your ability to perform in long and heavy workouts
Scale load for RPE 8/10
Points of performance:
– DO. NOT. START. FAST. Your goal here is to complete each round in the same time.
– For the bike, have in mind that it’s only there to increase your heart rate before the 8 rounds.
– Fight as much as you can on the last 50/40cals.
Accessory
C: Metcon (No Measure)
3 sets
15 Good morning
200′ Sled push @walking
30 Banded triceps extension
Goal: Post-chain endurance
Good morning
– Empty barbell or light weight
– Knee should be almost straight
– Push you hips back to create a pendule motion
Sled push
– The weight on the sled has to be light enough so you can perform then entire 200’ unbroken.
Banded triceps extension
– Move with speed
– Unbroken sets
Core
D: Metcon (Weight)
Single DB/KB + band suitcase walk
EMOM 8
Odd: 20-30 sec Right side
Even: 20-30 sec Left side
Goal: Core stability
Points of performance:
– Make sure your upper body remains in a straight and upright position. Do not bend to the side to compensate for the weight.