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
– Lats
B2. Prayer stretch on foam roller
3-5 deep breaths
Try to move your sternum a little more close to the floor every time you exhale
B3. Banded ankle mobility
10 back and forth movement each side
https://www.youtube.com/watch?v=g2iCns6dTnI
C. Specific
5 Scap pulls
5/side scorpion stretch
5 Hollow to arch on floor
15 Hollow body Banded lat Pulldown
Metcon
A: Metcon (Time)
12 rounds for time
6 HSPU
6 TTB
3 D-Ball over shoulder @150/100lbs
Athlete:
Goal: 10-14 minutes time zone with fast transitions
Points of performance:
Kipping or strict for the HSPU. Choose the variation that makes you go fast. Goal is to move fast in transitions.
Targets:
Top 500 athletes: Sub 12 minutes
Top 10,000 athletes: Sub 15 minutes
Metcon
B: Metcon (Time)
6 rounds
200m Run
5 Ring Muscle-ups
Athlete:
The goal here is to perform Muscle-ups after a large volume of TTB (previous section). The run is there to make you short of breath before jumping on the rings AND allow you to go unbroken.
*For the more beginner athletes who would like to practice the movement, scale with Strict ring pull-ups and do some sets of this progression before the metcon. (video below)
Targets:
Top 500 athletes: All unbroken. Each 200m under 45 seconds
Top 10,000 athletes: Broken in 2 sets. Each 200m under 60 seconds.
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Accessory
C: Metcon (No Measure)
3 sets
12 Supinated Ring Rows
12 Pronated low ring face pulls
12 Ring SkullCrushers