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

– Glutes

B2. PNF Pigeon stretch

5 repetitions

– 5 seconds contraction, pushing against the floor with your leg

– 5 seconds stretch, moving your upper body toward the floor

C. Specific

50’/arm Bottom Up KB Carry

5/5 Dead Bug KB Pullover

5/5 Single leg RDL + Knee drive (Hold the knee drive for 2 seconds)



50’ Broad Jumps


A: Deadlift (3 reps Max)

Okay, let’s talk about this seriously. a max load Deadlift (today 3RM) must ALWAYS be performed with good form. Even if you CAN go heavier with a bad technique, DO NOT go heavier. This would just be too risky for your health.

To me, the only situation in which you would/should try a bar with compromised technique is if you’re in competition. Otherwise, I do not think that the try is worth it.


B: Metcon (Time)

12 days of christmas

For Time, adding one movement per round:

1 Sumo Deadlift High-Pull (75/55lbs)

2 Thrusters (75/55lbs)

3 Push Presses (75/55lbs)

4 Power Cleans (75/55lbs)

5 Power Snatches (75/55lb)

6 Kettlebell Swings (53/35lbs)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24″/20″)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25lbs Plate)
Athlete: Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final found of 12 Overhead Walking Lunges.






Have fun!


C: Metcon (No Measure)

Banded march

5 minutes
Goal: Increase blood flow in the low back region and create a decompression by doing a traction on your spine.