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. PNF hamstring stretch
– Contraction for 5 seconds pulling against the band with your foot
– 5 seconds stretch, pulling your foot back with the band
A: Clean and Jerk (4 x 1+1+1+1)
1 Clean pull
1 Hang Squat Clean
1 Push Jerk
1 Split Jerk
Athlete: In this third week of the weightlifting cycle, we continue to focus on the leg drive for the Jerk. This is why we programmed multiple variance of exercises, so your legs get tired and you have to push harder with your legs against the ground to create bar acceleration.
– Create tension with your legs
The barbell and the shoulders meet as soon as the feet land in the Squat stance in the turnover. This will allow you to slow the barbell down and reach the deep Squat in a position promoting efficiency.
B: Front Squat (5 x 3 @70-75% with 2sec pause)
Athlete: Pause 2 seconds at sticking point in the descent. The sticking point should be the moment where you feel the bar the heaviest.
Rest 90-120 seconds between sets
C: Metcon (AMRAP – Rounds and Reps)
10 Cal Bike
15 Wall Ball @20/14lbs
20 DB Step-up over @1×50/35lbs
Athlete: This workout is designed to improve your leg endurance and your capacity to move fast between light exercises. So focus on your transitions, trying to start the following movement as fast as possible even if you’re tired. It does not matter if you break the sets and the overall time is longer. Remember that we are in training and it’s the time to work on these kinds of things.
D: Metcon (No Measure)
Odd: 20-30 sec right side
Even: 20-30 seconds left side
Be careful for your knee here. If this is the first time for you with the movement, start with the leg on the bench variation.