CrossFit Basinview – Deka Comp Open

View Public Whiteboard

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

– Lats

B2. PNF lat stretch on box

5 repetitions

– 5 seconds contraction, pushing against the box with your elbows

– 5 seconds stretch, moving your chest toward the floor

C. Specific

10 Scap Push

10/arm Bottom up KB Press

10 Band W


A: Metcon (No Measure)

Body Tightener to Angled Wall Hold to 7 Position to One Leg Extension

5 repetitions



B: Metcon (Time)

10 rounds

3 Kipping deficit HSPU @12″/8”

30 Double-unders
Goal: Improve your upper body power-endurance

This is the same format we used a lot to work on speed but into a workout format. Here, you should be able to do one set of HSPU every 30-45 seconds.

Points of performance:

– Focus on producing speed in the ascent of every HSPU.

– In order to be efficient in the ascent, coordonate the force you apply through the ground with the moment where you extend your hips/knees.

– Keep your core braced when you move up. A stacked body moves a lot faster than a sloppy one.


C: Metcon (3 Rounds for time)

At 0:00

500m Row

30 Thrusters @95/65lbs

At 10:00

30 Thrusters @75/55lbs

500m Row

At 20:00

5 rounds

10 Wallball @20/14lbs

10 Box Jumps over @24″/20″

At 30:00

EMOM 10minutes

150′ Running Sled push @light weight
Goal: Improve your performance in short and light workouts

Points of performance:


The most important thing here is intensity. The first 2 workouts MUST be done without pacing yourself. Start fast and fight to maintain your speed until the end.

Movement quality

Another important thing is to be able to move fast while doing quality reps. In competition, there’s no room for no reps within shorter workouts, you just can’t afford it. I don’t care about the other athletes if they cut corners and try to cheat. You will show them that it’s possible to move fast with good quality reps.

Time goal:

Advanced athlete male/female:

Wod 1: Sub 3:00/3:30

Wod 2: Sub 3:00/3:30

Wod 3: Sub 5:00/5:00

Wod 4: Have fun 🙂


D: Metcon (No Measure)

Side plank on Swiss ball + Explosive rotational Medball throw on wall

EMOM 8minutes

Odd: 20 sec + 6 right side

Even: 20 sec + 6 left side