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
– Mid trap
B2. PNF lat stretch on box
5 repetitions
– 5 seconds contraction, pushing with your elbows against the box
– 5 seconds stretch, moving your chest toward the floor
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific
With a mod-heavy KB
2 sets
5/5 KB Snatch
5/5 Single KB Front Squat
25’/25’ Single KB OH Carry
5 Negative Chin-up (3 seconds eccentric)
Strength
A: Overhead Squat (5×3 @ascending)
First set @60% of best OH Squat
Goal: OH squat control and strength
I know that it’s been a long time since we asked you to go heavy for a OH Squat. We did a lot of Snatch work in the last couple of weeks so your body will be okay. Just do not go as heavy as possible, the risk of injury for your elbows would be just too high. Stay around RPE 9/10 and make sure every rep is performed with control. Do not fight any rep.
Metcon
B: Metcon (No Measure)
EMOM 18 minutes
1. 6-10 Front Squats @155/105lbs
2. 10-20 TTB
3. 70 Double-unders
Goal: Improve your capacity in workouts with a grippy gymnastic movement + a barbell movement where your forearms are stretched.
Points of performance:
Front Squat
– Choose a number of repetitions you can do unbroken.
– Focus on reaching full range of motion, even if it slows you down.
TTB
– Find a way that makes you consistent from round 1 to 6.
– Breaking from the beginning does not make you weak. Be wise.
Double unders
– Relax your shoulders and breathe
Sanctionals and Games level athletes:
10 Unbroken Front Squat Rx + 20 TTB
Competitive Open athletes:
10 Unbroken Front Squat Rx + 15 TTB
Accessory
C: Metcon (No Measure)
3 rounds
30sec Barbell wrist extension
Rest 20seconds
30sec Fat grip farmer Carry
Rest 20seconds
Goal: Improve your grip
Points of performance:
Barbell wrist flexion/extension
– Stop 1 rep before failure
– Control every single portion of the movement.
– These are done to simulate a barbell movement where you go in a front Squat position (wrist extended) to the ground (wrist flexed).
Fat grip carry
– If you do not have “fat gripz”, use a T-shirt around the KB/DB.