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
– Glutes
– Hamstrings
B2. Goblet Squat + ankle shift
10/side
https://www.youtube.com/watch?v=A5E4SgdyTjY
C. Specific
2 sets
10 Samson stretch
10 Jerk drop
https://www.youtube.com/watch?v=8jnDXbCHXDc
5/5 Single leg Glute Bridge
Then,
EMOM 3
10/8 Cal Bike Sprint
Weightlifting
A: Metcon (Weight)
6sets of
1 Low hang Power Clean
1 Front Squat
1 Low hang Squat Clean
1 Jerk
1 x @65%
2 x @70%
3 x @75%
Goal: The pull
Pull harder!
This complex is designed to fatigue your legs and force you to complete your pull. Because of the leg fatigue here, you may want to compensate by doing a more aggressive hip hinge. DO NOT fall in this trap. Move down on the thigh by bending both the knees and the hips and accelerate up applying a force against the ground with your legs and by extending aggressively your hips at the end.
Push harder!
The pull will not be the only thing affected by the leg fatigue here. Indeed, your Jerk will be a lot harder to perform because of this AND because of the core fatigue created by the Front Squats. That said, focus on keeping your cored braced, your elbows up so you do not collapse, by using both your legs AND your arms in the drive.
Metcon
B: Metcon (Time)
21-15-9
Cal Bike
DB Front Squat @2×70/50lbs
Rest 3 minutes
15-12-9 Cal Bike
50 Front Rack Lunges @2×70/50lbs
Goals:
1. Improve your performance in 4-6 minutes time zone workouts
2. Improve leg endurance
Points of performance:
– Intensity should be high in both workouts. Flirt with the red zone.
– Aim for consistency on the bike. You may start the first 2-3 calories fast to kickstart the machine and then reduce your speed and maintain it until the end of the set.
Accessory
C: Metcon (Weight)
3 sets
12 Hip thrusts @AHAP
12 Swiss ball leg curl