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


A: Metcon (No Measure)

Every 30 seconds for 6 minutes

Alternate between

– 1 Speed Banded Squat @40%+ bands

– 3 Seated High Box Jumps (30″/24″)

– 2 Muscle Snatch
Goal: Getting your nervous system primed up for snatch in the Metcon

Points of performance:

Speed Banded Squat

– You have to maintain some tension in the bands. Stay tall and drive hard but don’t drop.

Seated high box jumps

– Aim to land as tall as possible.

– Climb back down and start without using momentum.

Muscle Snatch

– Think smooth and strong. You have to feel strong and tight.


B: Metcon (Time)

5 rounds for time

50 Double-unders

25 Pull-ups

Snatch @ decreasing reps and increasing load.

10 @135/95lbs

8 @155/105lbs

6 @185/135lbs

4 @205/145lbs

2 @225/155lbs
This workout reads as follows:

Perform 50 DUs, 25 Pull-ups then 10 Snatch @135/95. 50 DUs, 25 Pull-ups then 8 Snatch @155/105 etc..

Goal: Combining a heavy, high skill weightlifting movement with pulling movements.

The combination here is designed to challenge your upper back and overhead stability. Focus on setting up for success in heavier loads. Take your time to focus on your technique and where to apply speed (spoiler alert: speed is applied once the bar is at the right place -> passed the knees).

Points of performance:

Double unders

– Relax, do make these too fast, there is absolutely no need to.

Pull ups

– Breathe…once again smooth is fast here. Focus on maintaining your body tight but elastic. Kip with your core not with your knees.


-Adjust the weights according to your 1RM. The last bar shouldn’t be much heavier than 90%.

Movement Conditioning

C: Metcon (No Measure)

From 0:00 to 5:00

4 Burpees to target every 15 seconds

From 7:00 to 12:00

2 Burpees over wall every 15 seconds
Goal: Make burpees easy. 🙂


D: Metcon (No Measure)

4 rounds

50′ Bird dog + rope sled drag

20 Banded biceps curls