CrossFit Basinview – Deka Comp Open
Warm-up (No Measure)
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)
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
B2. Push-up plank to shoulder extension on parallette
5/5 single leg RDL + Knee drive @double light KBs https://www.youtube.com/watch?v=2yyHn2K1JAc
10 Empty barbell horizontal row
5 Split stance empty barbell press
2 wall climb (Hold the second for 10 seconds at the top, nose to the wall)
A: Metcon (Weight)
EMOM 8 minutes
Odd: 6 Power Cleans @50%
Even: 6 Hang Power Cleans @50%
Athlete: The Power Cleans must be performed in singles. (not the Hang)
Don’t rush this or go heavier. We’re getting used to performing different styles of the same movement as well and understanding the benefits of performing quick singles vs. cycling.
Goal: Increase endurance with BB cycling.
B: Metcon (AMRAP – Rounds and Reps)
Find max reps Strict HSPU (unbroken)
x HSPU (kipping)
2 minute recovery ski erg
50′ HS walk
x = 50% of max reps
Goal: Improve your capacity to walk on your hands under HSPU fatigue
The skierg should make you recover slightly from the HSPU. The goal with that is to move with super low intensity to teach your body to recover with movement. This will improve your muscle recovery capacity and will make you able to recover faster between sets.
C: Metcon (AMRAP – Rounds and Reps)
55 Wallballs 20/15lbs
10 Deadlift 315/225lbs
Goal: Improve your performance in long and heavy workouts
Points of performance:
– Double unders: aim for unbroken sets. Rest when you trip.
– Wallballs: Consistency is key here. Short rest period, 10 seconds maximum. Break the reps as needed.
– Deadlift: Keep your core braced. No bouncing. 10 seconds rest maximum between sets.Break the 10 reps in small sets if needed. IF 315/225 is more than 90% for you, reduce the weight to 85% of your 1RM.
Sanctional level athletes target: 5 rounds +
Competitive Open athletes target: 4 rounds +
D: Metcon (No Measure)
4 rounds, not for time
50’ Front Rack walking lunges @50/35lbs
15 GHD sit ups to parallel
Goal: Glutes + core endurance
Points of performance:
– We reduced the range of motion to avoid too much lower back fatigue after the Deadlifts.