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. Foam roller prayer stretch
5 long breaths ( inhale for 4 seconds, hold for 4 seconds and exhale for 6-8 seconds). Aim to relax a little more every time you exhale.
5 Deep Squat Muscle Snatch https://www.youtube.com/watch?v=wzB4lKbzEZU
5 Kneeling jump (No box Jump) https://www.youtube.com/watch?v=KGBf_kDtn3I
5 Behind the neck Push Jerk
5 Tall Snatch https://www.youtube.com/watch?v=7puahfv2V6w
A: Sumo Deadlift (5 x 3 @RPE 7/10)
Every 2minutes for 10minutes
Goal: Improve your ability to produce speed in weightlifting movements
Points of performance:
– Perfect form!
– Aim for standing up with speed.
– Do not over arch the back at the top.
RPE 7/10 means that you feel really confident with the weight. There is no hesitation at all when you grab the bar and the weight moves up in one smooth motion.
B: Metcon (AMRAP – Rounds and Reps)
5 x AMRAP 4minutes
10/8 Cal Bike
8 Wall Ball @30/20lbs
6 D-ball over wall @150/100lbs, 48” Wall
Rest 1 minute between each AMRAP
Continue where you left off for one big score
Athlete: This is the long and heavy metcon of the week. We added some rest periods because we’re in a deload and we want to be sure you keep the intensity a little lower. Please do not go too hard and maintain a 85% effort. The weight of the D-ball is where the intensity should be. You may use heavier if you want.
C: Metcon (No Measure)
Hip extension hold on GHD
3 x 60 seconds @light
Rest 60 secondes between sets