CrossFit Basinview – Deka Comp Open
Warm-up (No Measure)
A. General
3 minutes on the machine of your choice @easy
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Calves
B2. Banded hip mobilization
10 in and out/side
https://www.youtube.com/watch?v=qvT6u7JV0zU
C. Specific
2 sets
– 5/leg Deficit Reverse lunges (2 sec hold at the bottom without floor contact)
– 10 Empty barbell good morning
– 10 Wall slide https://www.youtube.com/watch?v=fy6obqzRHRE
– 3/leg Deadbug + Pullover https://www.youtube.com/watch?v=1OPKubsYFPs
Metcon
A: Barbara Ann (5 Rounds for time)
5 Rounds, Each for Time:
20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders
Rest 3 minutes between Each Round.
To learn more about Barbara Ann click here
Goal: Muscular endurance
This is a super nice new benchmark workout by CrossFit. Your goal in this workout is going to keep a consistent pace.
– The HSPU will be the hardest part since they demand more strength. If those are hard for you, then make sure to NEVER reach failure and try to use hip extension as much as possible. -If those are your jam, then aim for unbroken sets all the way. -For the Deadlift, I strongly suggest you to break the 30 reps in sets of 10’s even if you are super strong at Deadlift. This will reduce tension and help you to not to be broken tomorrow. Have in mind that this is 150 Deadlifts. Keep moving on the Sit-ups and do your best on the Double-unders.
Targets:
Top 500 athletes: Each round sub 4 @RPE 8/10
Top 10,000 athletes: Each round sub 5 @RPE 8/10
Weightlifting
B: Metcon (No Measure)
EMOM 6minutes
6 Ring dips
Hold 1sec at the bottom and explode up on every rep
Goal: Complement the vertical press with another angle of pressing
Points of performance:
– Please respect the pause and the intention of moving up as fast as possible
Accessory
C: Metcon (No Measure)
3 sets
8 Glute ham raise
Rest 60sec
60 sec Wall sit
Rest 60sec