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. Box PNF lat stretch

5 repetition

– 5 seconds contraction pulling against the box with your elbows

– 5 seconds stretch moving your chest toward the floor

C. Specific

2 sets

10 Hollow body lat Pulldown

5/5 KB Push Press

30 Single unders


A: Metcon (No Measure)

EMOM 12minutes

Odd:. 3 Ring Muscle-ups + 20 Double unders

Even: 3 Deficit Kipping HSPU + 20 Double unders

all with weight Vest 20/14lbs
Goal: Improve your ability to produce speed in pulling and pushing movement.

Open: Scale ring muscle ups to feet assisted if needed. Reduce the deficit as needed. Before adding a weight vest, aim for more control over the body weight skills.

Points of performance:


Being in an optimal body position to create speed

– Legs are together in the back swing.

– Head is neutral between your arms, not overly pushed forward.



Make sure you coordinate the moment where you apply force against the ground and the moment where you kick your legs up.


B: Metcon (2 Rounds for time)

At 0:00


Burpees Box jump over 24″/20″

DB Snatch @50/35lbs

At 10:00


Burpees Box jump over 24″/20″

DB Snatch @70/50lbs
Each section (round) is for time. Perform once each.

Goal: Improve your performance in short and light workouts


C: Metcon (Time)

On the machine of your choice

15 x 12/10 Cal

Rest 90 seconds between efforts
Athlete: This is the continuation of last monday conditioning session.

Goal: Improve sprint capacity on the machine

Points of performance:

– Go hard, like really, really hard !

– Do not aim for consistency in your times, just push as hard as possible on every set.


D: Metcon (No Measure)

3 sets

12 DB Bench Press @heavy

15 Bent over lateral raise @light

100′ Farmer carry @mod

Rest as needed between sets
Goal: Upper body strength-endurance

Points of performance:

Bench Press

– Control every portion of the descent

Lateral raise

– Do not swing at the bottom.

– Make sure to reach full range of motion

Farmer carry

– Stay in a proud position, do not let your shoulders fall forward.

– Walking. Goal is not to do the distance for time. Time under tension should be around 30 seconds.