CrossFit Basinview – Deka Comp Open

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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. Prayer stretch on foam roller

3-5 deep breaths

Try to move your sternum a little more close to the floor every time you exhale

B3. Banded ankle mobility

10 back and forth movement each side

C. Specific

5 Scap pulls

5/side scorpion stretch

5 Hollow to arch on floor

15 Hollow body Banded lat Pulldown


A: Metcon (AMRAP – Rounds and Reps)

Every 2 minutes for as long as you can

24 GHD Sit-ups

5 Bar Muscle-ups

Increase number of Bar Muscle-up by 1 every new round
Goal: Bar muscle-ups under core fatigue

Scale number of BMU as needed, maintain reps if necessary

Points of performance:

GHD Sit-ups

– Make sure to have your core braced at the bottom of the movement.


– Smooth arch and aggressive hollow contraction

– Focus on moving as far back as you can before pulling yourself above it.


B: Metcon (Time)

3 rounds for time

15 Cal Bike

15 Hang Power Clean @115/75lbs

15/leg Pistols

100′ HS walk
Goal: Improve your performance in medium length and light workouts

Points of performance:


– Sustained pace.

– Play with the line of the dark zone.

Hang Power Clean

– The weight on the bar has to be light enough to perform the 15 reps unbroken


Just keep moving

HS walk

– Advanced athlete: Must be done in 50’ unbroken

– Intermediate athlete: Must be done in 25’ unbroken

– Beginner: Choose a shorter distance and do your best. You should not be at this exercise more than 3 minutes.


C: Metcon (No Measure)

3 sets

10 Landmine explosive rotational press

10/side Pallof press in split stance