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. Box PNF lat stretch

5 repetitions

– 5 seconds contraction, pushing against the box with your lats

– 5 seconds stretch, moving your sternum toward the floor

C. Specific

Shoulder warm-up

5 Banded W (Hold every rep for 1 seconds at peak contraction)

5 Banded Knives pull apart

5 Banded Pull apart with extended arms

With a light KB

2 sets/side

5 KB windmills

50’ Bottom up KB Carry


A: Metcon (Time)

For time

80 GHD Sit-ups

40 KB Push Press (right side)@24/16KG

40 Box Jumps 24″/20″

40 KB Push Press (left side)@24/16KG

80 Alternated Pistols
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Goal: Endurance

Points of performance:


Every rep must be performed with control. Do not reach the point where you swing your arms like a professional baseball player.

Push Press

Aim for long sets. Focus on your breathing. Fight to keep your shoulder stable. I strongly suggest you use a neutral grip with the inside of your hand pointing toward your head. This will reduce shoulder stress a little.

Pistols and Box jumps

Just keep moving with a consistent pace.

RPE 8/10 = hard but still comfortable pace. You could maintain this for another 10 minutes without any problem.

Sanctionals and Games level athletes: Sub 12 minutes with a RPE of 8/10

Competitive Open athletes: Sub 15 minutes with a RPE of 8/10


B: Metcon (Time)


1K @RPE 7/10

Rest 3 minutes

4 x 400m @RPE 8/10

Rest 3 minutes

2K @RPE 7/10
Goal: Improve motor pattern

We play with speed and distances here in order to make you more comfortable with a moderate intensity.

Points of performance:

– The 4 sets of 400m have to be performed with speed while keeping the same leg stroke. Do not let the intensity alter your form.

– The 1K and the 2K have to be done in a comfort zone. The purpose of these is to build capacity through volume.


C: Metcon (No Measure)

Shoulder stability

3 sets

10/side Unstable Bench Press (attach weights with bands)

10 Tall kneeling Banded angel