CrossFit Basinview – Deka Comp Open
Warm-up (No Measure)
A. General
EMOM 15 minutes
Min 1: Row 15/12 Cals
Min 2: 2-3 Wall Climbs
Min 3: 8 Banded overhead squats : https://youtu.be/hQxELab_BCM
B. Mobility
Trap Smash with barbell
45-60 seconds/side
C1. Specific: overhead
2 sets
6 Prone WYs with PVC
6 Seated behind the neck press @ empty bar
C2. Specific: Clean
3sets @empty bar for quality
3 Clean high pull
3 No feet muscle clean
3 Hang power cleans
3 full cleans
Weightlifting
A: Metcon (No Measure)
Front rack Sots Press
3 x 5 @light with good form
Rest as needed between sets
Today is a lower intensity day. Make sure you move with good form in each section.
Weightlifting
B: Metcon (Weight)
E2MOM for 10minutes
3 Clean high pulls
1 Paused Squat Clean
1 Squat Clean
1 Jerk
@ascending from 60 to 75%, from blocks, bar about knee height
Goal: Improve form in the 2nd pull
Points of performance:
– Focus is on turnover speed
– For the paused Squat Clean, the pause is at the receiving position (¼ Squat). The purpose of this is to teach your body to slow down the bar and create tension before moving up.
– For the Jerk, simply think about finishing your drive and punching the bar.
Movement Conditioning
C: Metcon (AMRAP – Rounds and Reps)
Death by:
HSPU + Pistols
1+1
2+2
3+3
etc.
Goal: Improve your gymnastic capacity.
Points of performance:
– Please control the eccentric (going down) portion of the HSPU, we are training not competing. Save your neck!
– You can either choose to do strict or kipping HSPU. If you cannot do more than 5 strict HSPU in a row: start the death by with strict and finish with kipping.
Scaling option for the pistols:
Shrimp Squat
Metcon
D: Metcon (Time)
2 rounds
30 Deadlifts @155/115lbs
30/25 Cal Bike
30 Push-ups
Points of performance:
– Sets of 10 on the deadlift
– Stay away from failure on the Push-ups
Accessory
E: Metcon (No Measure)
Hip extension on GHD
3 x 15reps
rest 60-90 seconds between sets
Hold 5 seconds every 5 reps
Goal: Posterior chain strength-endurance
Points of performance:
– Your spine should stay in the exact same position as if you were performing a Snatch or a Clean from the ground.
-Do not exaggerate the extension at the top
-Keep your core braced at the bottom.