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. Push-up plank to shoulder extension on parallette

15 repetitions

C. Specific

2 sets

5 Slam ball

5 High Wall ball @20/14, 12/10 feet

10 Hollow body to arch hold


A: Metcon (Weight)

Unstable Bench Press

4 x 6reps @as heavy as possible

Rest 60-90seconds between sets

with a banded KB at each end of the barbell
Goal: Reduce load for transition week and improve stability in pressing movements

1sec pause at the chest

1sec pause at the top


B: Metcon (5 Rounds for reps)

5 rounds

1 minute max DB Snatch @70/50lbs

1 minute max Push-ups

1 minute max Box Jumps @30″/24″

1 minute Rest
Goal: Improve your capacity in workout combining a pressing exercise with hip extension exercise

Sanctionals and Games level athletes: 80 reps +/round

Competitive Open athletes: 70 reps +/round


C: Metcon (No Measure)

3 sets

10 L-Sit over object on parallette

5/5 Paloff press

Rest 30-60 seconds

Hold every rep for 5 seconds with arms extended
Goal: Core endurance + stability