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

– Mid traps

B2. PVC lying Prone press

10 repetitions

C. Specific

2 sets

5 Scap Pull

5 Front rack KB Paused Squat (2 seconds pause at the bottom)

5 KB Strict Press

25’ KB OH Carry


A: Push Jerk (Max for the day)

Max for the day from rack or blocks


3 x 3 @85%

Rest as needed between sets

Goal: CNS prep for the test

We continue working up to heavy lifts to stimulate your CNS to use a large load and to be ready for the test next week. We use the Push Jerk today to force yourself to keep an upright position and to finish your drive.

Points of performance:

– Do not go for a heavy single, please, EVEN if today is a good day!

– Think vertical.

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

– Focus on quality on the 3 x 3. Your body needs to memorize the right movement.


B: Metcon (Time)

2 rounds for time

10 Ring Muscle-ups

60 Double-unders

60 Wall ball @20/14lbs

60 Double-unders

100′ HS walk
Athlete: Deka Comp Challenge of the week!!! Tag us on instagram @dekacomp Let us know your time!

Goal: Push/pull endurance

Points of performance:

Never reach failure

In this type of workout, a good strategy is to stay in your comfort zone in the first round and push it on the second one. Reaching failure in the first round will cost you sooooo much time. For the second one, challenge yourself.

Sanctionals and Games level athletes: Sub 10

Competitive Open athletes: Sub 12


C: Metcon (No Measure)

Side plank + lateral raise

3 x 12/side
Goal: Core + shoulder stability

Points of performance:

– As heavy as possible but doable with control