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. Elevated Pigeon stretch

3 repetitions/side

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

– 5 seconds stretch, moving your upper body toward your leg

C. Specific

2 sets

5 Face up Chinese plank + Leg drive

10 Banded W

10 Hollow body banded Lat Pulldown

50’ Broad Jumps (increasing power output jump after jump)


A: Metcon (Weight)

Clean and Jerk complex

Work up to a perceived effort of 9/10

1 Clean

1 Front Squat

1 S2OH

1 Back Squat

1 S2OH from behind the neck
This is a high intensity day.

Goal: Keep your CNS activated by lifting relatively heavy in the week

Points of performance:

Do not reach 10/10. That means every time you grab the barbell, you are 100% sure that you will complete the complex with a good form.


B: Metcon (Time)

For time

15 Thrusters @155/105lbs

15 Bar Muscle-ups

30 Box Jump over 24″/20″

10 Thrusters @185/125lbs

45 CTB

30 Box Jump over 24″/20″

5 Thrusters @225/155lbs

45 TTB

30 Box Jump over 24″/20″
Goal: Improve your performance in long and heavy workouts

The deload is represented on the volume of CTB and TTB performed. In the past week we increased the volume of CTB up to 70 reps, so 45 should not be super hard on your body. Same for the TTB.

The intensity here is in the Thrusters weights. They have to be heavy for you, but they also have to be doable. Do not take 5 minutes to complete the last 5 reps. The set of 15 and of 10 must be doable in 3 sets, the 5 might be done in set of 1 but with 20 seconds MAX between reps.


Top 500 athletes: Sub 11 minutes @RPE 8/10

Top 10,000 athletes: Sub 13 minutes @RPE 8/10


C: Metcon (No Measure)

3 sets nor for time

8-10 Heavy Skull Crushers

8-10 Heavy DB Pullover

12 Barbell Biceps curls
Biceps curls: Move through a full range of motion and control every portion of the eccentric phase. Make sure the bicep is stretched at its maximum at the bottom. P.s.: This is not a hip extension exercise 😉