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

– Lats

B2. Prayer stretch with foam roller

3 x 5-6 deep breaths

C. Specific

2 sets

5 Barbell pullover lying on floor

5/leg Single leg Good morning

5/leg Single leg Vertical jumps


A: Front Squat (EMOM 10minutes 2 Front Squat 1&1/4 @50%)

Goal: Improve your ability to create speed from the bottom of the Squat in order to improve efficiency of the receiving position of your Clean

Points of performance:

– You MUST have the intention of standing up with AS MUCH SPEED AS POSSIBLE on every rep.

– Make sure your form is perfect. You are teaching your body how you want it to move here. Teach it properly.


B: Metcon (Time)

2 Rounds

20 Box Jumps over @30/24

15 C2B

Rest 2 minutes

2 Rounds

20 Box Jumps @30/24

20 Pull ups
Goal: Get your body used to C2B volume when those are performed in high intensity workouts.

Points of performance:

– This is our high intensity day, you therefore need to move as fast as possible.

– For the more experimented athletes, try to change your speed on the regular Pull-ups. Aim to move faster. In order to do that, you will need to think about keeping a little bit more upper body tension throughout the movement and your core will need to be super tight. Think about performing fast W-Y’s.

Total Pull-ups Volume of 70, up from 60 last week

Sanctional level athletes target: sub 2 minutes for each workout

Competitive Open athletes target: sub 3 minutes for each workout


C: Metcon (No Measure)

3 sets

15 Tall kneeling banded angels

90 seconds reverse plank hold