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
– Gutes
B2. PNF Bande hip mobilisation
10 in and out movement/side
https://www.youtube.com/watch?v=qvT6u7JV0zU
C. Specific
2 sets
5/leg Single leg RDL + Knee drive
5/leg Single leg Hip Thrust
Elbow rotations https://www.youtube.com/watch?v=8rqB4j2iUEA
Every 30 seconds for 4 sets
3 Tuck Jumps
Weightlifting
A: Metcon (Weight)
5 sets @70-75%
1 Front Squat 1 1/4
1 Paused Front Squat
Rest 2-3 minutes between sets
Goal: Squat position
Use the deload week as an opportunity to focus on your technique. You need to keep weight light anyway so use this opportunity.
Points of performance:
– Upper body remains in the same position when it moves down and up.
– Elbows are high.
– Core is braced in the descent AND the ascent.
Metcon
B: Metcon (Time)
For time
30 Snatch @155/105lbs
60 Wall Balls 20/14lbs
Goal: Stamina
The deloading here is on the volume. Indeed, normally when we work on shorter workouts we ask you to do it multiple times, but since we are in deload we need to reduce one variable. Here we chose to reduce volume. This therefore means that your intensity will stay HIGH.
Points of performance:
General
Stay in the dark zone but not deep into it. You have to be able to move with the same pace for the entire 30 reps of snatch AND have enough energy to perform long sets on the wall balls, even maybe do them unbroken.
Sanctionals and Games level athletes: Sub 5:30 minutes with a RPE of 9/10
Competitive Open athletes: Sub 7:30 minutes with a RPE of 9/10
Accessory
C: Metcon (No Measure)
3 sets
10 Swiss ball leg Curls
Rest 30 seconds
30 sec/side Side plank on Swiss ball
Rest 30 seconds
Goal: Lower body strengthening
Points of performance:
– Focus on using your glutes and your hamstrings. A common mistake is to hyperextend the lower back to bring the feet towards you. Pushing against the ball with your heels will help you engage the right muscles. Using a mini band around your knees may also help you activate more of your glutes.
Scaling option:
If no Swiss ball: Use rings or any unstable object you can find to put your heels on