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 banded lat stretch
– 5 seconds contraction pushing against the band with your elbow
– 5 seconds stretch letting the band pull your elbow back
3 Wall climb
5 Slow Floor angel
15 Banded lat Pulldown
A: Metcon (No Measure)
Every 45seconds for 21minutes
– 8-12/6-10 Cal Row
– 6-10 Bar Facing Burpees
– 25-50’ HS walk
Athlete: The goal here is to improve your upper body endurance and to increase your ability to do fast transitions in bodyweight and metabolic workouts. That being said, you should have around 5-10 seconds of rest before the next movement.
B: Metcon (4 Rounds for time)
Every 2:30 for 10 minutes
100′ Mixed grip Carry**
**Front rack + suitcase (fat grip)
Athlete: If you do not own fat grips simply put a towel or shirt around the handle to make it harder to hold the weights.
Goal: Increase your grip endurance
We pre-fatigue your grip here with the carry to force your body to adapt to this kind of stimulus. We often see Pull-ups combined with a movement where your arm flexors are stretched. We want you to be ready for this type of work as we see this often in competitions.
C: Metcon (No Measure)
30sec Tall kneeling Y hold
60sec/elbow Side plank
Goal: Shoulder health
Points of performance:
– Do not let your shoulders fall forward on the Y hold.