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. Box PNF lat stretch
5 repetition
– 5 seconds contraction pulling against the box with your elbows
– 5 seconds stretch moving your chest toward the floor
C. Specific
2 sets
10 Hollow body lat Pulldown
5/5 Bottom up KB Push Press
5 EMpty barbell bent over row
Weightlifting
A: Metcon (AMRAP – Reps)
Hang Clean
AMRAP 5minutes
10 rep @95/65
10 rep @135/95
10 rep @155/105
Max reps @185/125
Last bar should NOT be heavier than 60% of your 1RM Clean and Jerk
Rest 3minutes then B
Today is like Monday. Volume is pretty high so your intensity should be a little lower. Aim for a 80% perceived effort for every piece. Do not send everything you have on the first amrap, you might regret it fast.
Goal: Improve your performance in single movement workouts
This type of workout may be really hard for a certain type of athlete. The fact that you stay within the same square foot might challenge your mental toughness. In these types of workouts, you HAVE to find a pattern and stick to it. THis way you will be able to control your breathing and move easily through the workout.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 8minutes
2,4,6,8…
Deficit Kipping HSPU @4”
Alternated DB Step-ups @1×50/35lbs
Rest 3minutes then C
Goal: Improve performance in gymnastic + light DB combination
Points of performance:
– We combined the DB step-ups with the HSPU because they both need your traps. That said, try to use your hip extension as much as possible on the HSPU.
– Breathe on the Step-ups and keep moving.
– DO NOT reach failure on the HSPU.
Sanctional level athletes target: In the round of 18 or better
Competitive Open athletes target: In the round of 16 or better
Movement Conditioning
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 8minutes
2,4,6,8…
TTB
DB Snatch @1×50/35lbs
Rest 3minutes then D
Goal: Improve performance in gymnastic + light DB combination
This is a classic flexion-extension work. Try to be efficient in your movement by optimally using the tension you create when you move:
-Use the stretch of the psoas on your arch position to move with speed in the hollow position.
-Use hip hinge to create speed on the ascent of the DB Snatch.
Doing these two points will help you save some muscular fatigue and keep going.
For the TTB, using a close grip might be a good idea to save your shoulders a little.
Sanctional level athletes target: In the round of 18 or better
Competitive Open athletes target: in the round of 16 or better
Conditioning
D: Metcon (Time)
Row 2000m for time
Perceived effort of 8/10. Aim for stroke consistency and breathing ease.
Accessory
E: Metcon (No Measure)
3 sets
12 Banded T
30 sec L-sit Hold