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
– Mid- traps
– Pecs
B2. PNF Box lat stretch
5 repetitions
– 5 seconds contraction, pushing against the box with your elbows
– 5 seconds stretch, moving your chest toward the floor
C. Specific
10 Deep Squat Y raise
5 Box Jumps
5/5 Empty barbell Front rack Lunges
5 Box Jumps
5/5 Empty barbell Hip Thrust
5 Box Jumps
Weightlifting
A: Metcon (Weight)
5 sets
1 Power Clean
1 Low hang Power Clean
2 Hang Squat Clean
@60-60-65-65%
Athlete: This is the second session of the new weightlifting cycle, please respect the %. We combined Power and Squat variation to focus on the pull.
Goal: Improve your max lifts
Points of performance of the week:
Finish your pull
In order to be efficient you must perform a complete pull, which finishes with fully extended hips, knees and ankles. To reach this position, think about accelerating the bar up when this one is at mid thigh.
Weightlifting
B: Front Squat (1 & 1/4, 3 x 5 @75%)
Rest 2 minutes between sets
Goal: Keep your CNS activated during the week for the Squat pattern.
Points of performance:
– Please respect the %.
– Move with a good form. Shoulder and hips move at the same rate in the descent AND the ascent. The % should be low enough so you can perform perfect reps.
– You may perform the rebound technique but make sure you still perform quality reps.
Metcon
C: Metcon (5 Rounds for reps)
5 x AMRAP 2 minutes
20/15 Cal Bike
10 Deadlift @135/95lbs
Max reps Hang Power Snatch @135/95lbs
Rest 1 minutes between each AMRAP
Goal: Improve your capacity in short and light workouts
Points of performance:
Bike: PUSH. HARD.
Deadlift: Practice your ability to move the barbell with speed
Snatch: Must be done in sets of 3 minimum.
Open: Scale weight on barbell to try to hit 3-4 snatches
Accessory
D: Metcon (No Measure)
Tall kneeling Good morning
3 x 8 @RPE 8/10, perfect form
Goal: Post chain strength-endurance