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 produce power in the ascent of your Deadlift
Points of performance:
– Every rep must be performed with the intention of maximum speed..
– Your back has to remain in a neutral position.
– Lats are engaged before pulling the bar off the ground.
– Do not yank the bar off the ground, drive against the ground with your legs.
Metcon
B: Metcon (Time)
For time
1000-800-600-400-200m Row
25-20-15-10-5 Front Squat From Ground
25-20-15-10-5 GHD Sit-ups
Goal: Improve your performance in long and Heavy workouts
Weights for the men: 135-185-225-275-315lbs
Weights for the women: 95-125-155-175-205lbs
Open Weights:
Weights for the men: 115-135-185-205-225lbs
Weights for the women: 75-95-115-135-155lbs
Accessory
C: Metcon (No Measure)
Not for time
5 rounds
60seconds Banded march
15 Belt Squat@mod
Goal: Lower back decompression and glute endurance
The reason why we use the belt here is to create a traction on your spine and increase blood flow in this region.
Core
D: Metcon (No Measure)
EMOM 9minutes
1. 6-10 Ring body saw
2. 20-30 sec Weighted side plank (right) @heavy
3. 20-30 sec Weighted side plank (left) @heavy