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 elevated Pigeon stretch
5 repetitions/side
– 5 seconds contraction, pushing against the box with your leg
– 5 seconds stretch, moving your upper body toward the box
C. Specific
3 sets
5/5 Banded Single leg RDL
5 Elevated arch to hollow
5 Muscle Clean + Front Squat @empty barbell
Weightlifting
A: Metcon (Weight)
3 sets of
3 rounds
2 Clean pull @105%
Rest 45 seconds
6 Jump OVER box @As high as possible
Rest 45 seconds
1 Clean*
Rest 45 seconds
Rest 3 minutes between sets
*Clean
First set @85%
Second set @90%
Third set @92%
Athlete: Score is weight used on 92%. Have a separate bar for your Clean Pulls.
Like for the Snatch on Monday, this is the beginning of the final sprint before the maxes. We will therefore play with heavy barbells. I’m asking you to try to move with the best technique you can every time you lift. Think about all points of performance we worked on in the last 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.
Points of performance:
– Clean Pull: Shoulders and hips raise at the same rate on the lift off.
– Jump over box: Focus on power. Perform an aggressive hip extension and apply large force towards the floor with your legs.
– Clean: Combine the first 2 points of performance. Power or Squat at your convenience.
To be clear here is how the section is done:
2 Clean pulls @105% rest 45sec
6 Jumps over box rest 45sec
1 Clean @85 rest 45sec
2 Clean pulls @105% rest 45sec
6 Jumps over box rest 45sec
1 Clean @85 rest 45sec
2 Clean pulls @105% rest 45sec
6 Jumps over box rest 45sec
1 Clean @85 rest 3 minutes
THIS IS ONE SET DO TWO MORE OF ALL THIS WITH THE ADDED % ON THE CLEAN. Enjoy 🙂
Metcon
B: Metcon (Time)
3 rounds for time
16 TTB
60 Double-unders
8 Bar Muscle-ups
16 Burpees
Athlete: This is a pure gymnastic endurance workout. Every exercise in the workout is there for a reason.
Goal: Pulling under core fatigue
TTB: Fatigue your core for the Muscle-ups
Double unders: Keep your heart rate high
Bar Muscle-up: This is the complex movement we want to work on in this workout
Burpees: Fatigue your chest for the Muscle-ups
Sanctionals and Games level athletes:
– 2 sets maximum for the TTB and the Muscle-ups
– Sub 8:30
Competitive Open athletes:
– Sub 10:30
Accessory
C: Metcon (No Measure)
Floor facing prone W hold
3 x 30-45 seconds
Rest 60-90 seconds between sets
Athlete: Hold every 5th rep for 5seconds
Goal: Shoulder stability
()
Core
D: Metcon (No Measure)
3 sets
3/3 Dead bug Pullovers
20 Standing Banded T