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
– Hamstrings
B2. Goblet Squat + ankle shift
10/side
https://www.youtube.com/watch?v=A5E4SgdyTjY
C. Specific
2 sets
10 Samson stretch
10 Jerk drop
https://www.youtube.com/watch?v=8jnDXbCHXDc
5/5 Single leg Glute Bridge
Then,
EMOM 3
10/8 Cal Bike Sprint
Weightlifting
A: Clean and Jerk (1 Rep Max)
Athlete: This one rep max is also our first Event of our OPG Series which can qualify you for the OPG (Online Competition hosted by Deka Comp) sign up here for free:
Choose one point of performance you know you have some trouble with and focus only on this one. Your goal today is to find the heaviest weight you can lift over your head, not to work on your technique.
-Make sure to move with a safe form.
Here are the points we worked on in the last few weeks
1. Stay above the bar.
2. Reduce time in the air and maximize time with contact against the ground.
3. Back tension in the first and second pull.
4. Upper back tension in the reception.
5. Keep pulling all the way and into the third pull.
Ramp up suggestion:
Rest 2-3 minutes between sets
Perform 3 high box jumps during this time this will keep your explosiveness ready to go.
Power + Squat
3 + 2 @30-50%
3 + 2 @60%
1 + 2 @70
1 @80
1 @90
1 @Max out
If you are someone who performs well in a workout format with increasing weights go for this:
10 Cal Bike erg @easy-mod
10 Box jumps
3 Power Clean & Jerk @60%
2 Squat Clean & Jerk @60%
10 Cal Bike erg @easy-mod
10 Box jumps
2 Power Clean & Jerk @70%
1 Squat Clean & Jerk @70%
10 Cal Bike erg @easy-mod
10 Box jumps
2 Power Clean & Jerk @75-80%
1 Squat Clean & Jerk @75-80%
10 Cal Bike erg @easy-mod
10 Box jumps
1 Squat Clean & Jerk @85%
Rest as needed and build up to a max effort
Strength
B: Metcon (Weight)
Back Rack Lunges
3 x 50′ @RPE 8/10
Score is total load for the 3 sets
Goal: Glute strength-endurance
Points of performance:
– Do not go for a max load. You have to perform a 3RM Deadlift on Friday.
– Focus on form. Upper body is upright for the entire movement.
Metcon
C: Metcon (Time)
For time
25-20-15-10-5 TTB
25-20-15-10-5 Wallballs @30/20lbs
200m Run @easy-mod after every set
Athlete: 8/10 Perceived effort
Goal: Lower body + core endurance
Points of performance:
– Please respect the 80% intensity. This means that you’re in the comfort zone for the entire workout. Heart rate is high, but you’re far from the dark zone. Break intentionally the wall balls in small sets.
Accessory
D: Metcon (No Measure)
Banded single leg extension
100 reps/leg with a light band
Goal: Blood flow and joint health