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
B2. PNF Pigeon stretch
3 repetitions/side
– 5 seconds contraction pushing against the floor with your leg
– 5 seconds stretch moving your upper body toward the floor
C. Specific
5 Slow snatch high pull https://www.youtube.com/watch?v=XhucscANRVI
5 High pull into Snatch https://www.youtube.com/watch?v=fWNO55vg4SE
5 Jumping back Squats
Weightlifting
A: Metcon (Weight)
EMOM 12minutes
A) 3 Speed Back Squat @40%
B) 5 Seated box jump @high
C) 3 Power Clean @65-70%
Score is weight on Power cleans.
Goal: Keep your CNS stimulated before the competition
Points of performance:
– Focus must be on speed and form for all 3 movements here.
– Keep the weight light and respect the % if you want to be ready for Friday.
Metcon
B: Metcon (No Measure)
EMOM 18minutes
A) 200m Run @RPE 7/10
B) 15-20 Wall ball @20/14lbs
C) 6 Slam ball @mod, explosive
Goal: Make your heart rate increase and get sweaty before the competition.
Points of performance:
– Stay in your comfort zone here. You should feel fresh at the end.
– Control your breathing.
– Be powerful when you throw the ball on the floor on the slam balls.
Accessory
C: Metcon (No Measure)
Reverse hypers
3 x 15 @light band
Goal: Lower back decompression
Here is a great video of Louis Simmons explaining how to correctly perform the reverse hyper in order to get lower back decompression:
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Prehab Accessory
D: Metcon (No Measure)
Deficit Calf raises
3 x 10/leg
Rest 60 seconds between sets