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

– Pecs

B2. Foam roller + mini band wall slide

10 repetitions slow and controlled

C. Specific

2 sets/arm

5 KB Windmills

5 Bottom-up KB Press

5/leg Single KB Front rack Lunges


A: Metcon (Weight)

Work up to a Heavy 2 reps Jerk for the day


EMOM 6minutes

1 Jerk @90% of this double
Athlete: In the next 2 weeks, we will work up to heavy lifts for the day. The goal of this is to stimulate your CNS to go heavy and to be ready for the test in 2 weeks.

Goal: CNS prep for the test

Points of performance:

– Do not go for a heavy single, please, EVEN if today is a good day or your crush is watching. (:

– Think vertical.

– Bring the barbell slightly backwards on the drive so it finishes above your traps.


B: Metcon (Weight)

Landmine press

3 x 8/arm @as heavy as possible

Rest 2minutes between sets
Athlete: We use the neutral grip here to save your shoulders and we push in a different angle to avoid accommodation.

Goal: Pressing strength-endurance

Points of performance:

– Stop 1 rep before failure.

– Move with good form.

– If you use the Split variation when you Jerk, then do the presses in a split position. If you do Power Jerk, do the presses standing normally.

– Your arm should be at the middle between OH and Bench press positions.


C: Metcon (4 Rounds for reps)

2 rounds of

AMRAP 2 minutes

15/12 Cal Assault bike

Max DB Hang Snatch @2x 50/35lbs

Rest 2 minutes

AMRAP 2 minutes

15 DB Hang Snatch @2x 50/35lbs

Max Cal Assault Bike

Rest 2 minutes
There is a total of 4 AMRAPs. Each one is scored with the max reps.

Goal: Improve your performance in super short workouts

Points of performance:


– Intensity is high but not maximal. Push at 90-95%.

Double DB hang Snatch

– Find your limit. Stop when you feel that the DB starts to slip from your hands.

– Do not use too much hip flexion, the goal here is pulling with the upper body.

Sanctionals and Games level athletes: 20+ Hang Power Snatch and 20/15+ Cal on bike

Competitive Open athletes: 15+ Hang Power Snatch and 15/12+ Cal on bike


D: Metcon (No Measure)

Copenhagen plank (Half of the foot)

3 x 30-45sec
Athlete: We ask you to have only the half of your foot against the bench because if you want to target efficiently your adductors, you need to have your leg slightly internally rotated.

Goal: Adductor strength-endurance