CrossFit Basinview – Deka Comp Open

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Warm-up (No Measure)

A. General

3 rounds

Row 3 minutes

15 Walballs @ 30/20 lbs

5-10 Strict pull ups

B. Mobility

Child’s pose lat walk outs:

45-60 seconds / side

C. Specific

2 sets

8 Band Ys

8 Banded OHS

8 Band standing lat pull down


A: Metcon (Weight)

Concentric OH Squat

Work up to a heavy 2 reps
Athlete: Concentric means we are doing just to going up part of the squat. You’ll need a high rack, boxes or jerk boxes to set this up.

Goal: OH Squat strength and control

Points of performance:

– Focus on upper back tension

– Keep your core braced



B: Metcon (No Measure)

E2MOM for 8minutes

15 Thrusters @95/65lbs

15 CTB
Goal: Improve comfort and capacity in couplets including Thrusters + build CTB volume for the Open

Points of performance:

Do not rush anything here, we are slowly increasing volume. Focus on quality. Intensity will be higher in the following weeks

CTB volume: 60 reps, up from 50 last week.

Movement Conditioning

C: Metcon (No Measure)

3 rounds not for time

30-50 Unbroken Wall Ball @20/14lbs

100 Double-unders
Goal: Improve your ability to do long sets on Wall Balls

We use the wall ball right after the Thruster workout to create a feeling of lightness.

Points of performance:

– Try to breathe when the ball is in the air.

– Holding your thumbs when the ball is in the air might save your shoulders a lot. Try it and see if this technique fits you well.


D: Metcon (Time)

10 rounds

400m Bike erg

200m Run

1-5 Ring Muscle-ups
Goal: Aerobic capacity + high skill movement endurance

Points of performance:

– Focus on quality for the ring Muscle-ups

– Keep intensity @80% for the Bike and the run


E: Metcon (No Measure)

3 sets

10 Banded Y

10sec hold at peak contraction

Rest 60 seconds
Goal: Shoulder stability