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

– Psoas

B2. Adductor rock

B2. Banded ankle mobility

5 reps/ankle

C. Specific

5 PVC Prone Press facing floor

5 Wide stance air squat

5 Normal stance air squat

5 Close stance air squat

5 Snatch grip bent over row

5/side single leg vertical jumps


A: Metcon (Weight)


Work up to a Heavy 2reps/leg

Back rack deficit lunges with 1 sec pause at the bottom

Men: Start at 95 and add 10 pounds every minute

Women: Start at 65 and add 5 pounds every minute

The deficit should be between 2-6in. As long as the hip is lower than the knee at the bottom. This means that you start the movement by standing on a plate and lower your leg back and down to the floor.

The goal here is to get you stronger in the deep Squat position. This should help you improve the ability to create speed from the bottom of your Squat and therefore improve your ability to stand up from a Squat Clean easily.


B: Metcon (2 Rounds for reps)

AMRAP 6minutes

10 Alternated Pistol Squats

10 Alternated DB Hang Power Clean @1×70/50lbs

Rest 60sec

2minutes max Cal Row

Rest 60sec

AMRAP 6minutes

Max Burpee Box jump over 24″/20″

Goal: Lower body endurance in short and intensity workouts

This is the 4th week of our progression. We splitted the 12 minutes here so you can keep a high intensity. We continue our interval progression by adding 1 minute to the amrap. Finally, we included a rowing sprint between the 2 amraps in order to fatigue your body with different thresholds. If you do these workouts with the proper intensity, I promise you results in the Opens.

Points of performance:

– Intensity must be high for the entire working periods.

– Aim for unbroken Hang Cleans.


Top 500 athletes: 6 rounds +/40/30 Cals +/60 reps +

Top 10,000 athletes: 4 rounds +/30/20 Cals +/50 reps +

B2: Metcon (Calories)

Result from your 2min max Cal Row in B section


C: Metcon (No Measure)

3 sets

12 GHD Reverse hypers

30 sec/side Side lying Clam raise hold