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

– Calves

B2. Deep Squat ankle shift

10 reps/side

C. Specific

2 x

5/leg Single leg Hip Thrust

3 High Box Jumps

Empty barbell warm-up

5 Deep Squat Muscle Snatch

5 Sots press

5 sets

1 Muscle Snatch

1 Snartch grip Push Press behind the neck

1 Power Snatch


A: Metcon (Weight)

Snatch Complex

5 sets from 40-60%

1 Snatch lift off

1 Snatch lift off to power position

1 Snatch

1 Snatch balance
Goal: Improve your technique on the Santch into the next piece

Points of performance:

– Make sure you focus on your technique here. Otherwise the drill is useless.


– From the ground to the hips, think about moving vertically. Less your upper body moves backward and forward the better it is. So, think about progressively extending your knees and once the bar passes your knees just pull it back toward your hips.


B: Metcon (Time)

5 rounds for time

3 Snatch @205/135lbs

6 Bar Muscle-ups
Goal: Improve your ability to lift heavy in a workout.

Points of performance:

– Think vertical on the Snatch

– Create speed on the swing of the Muscle-ups. To do so, focus on keeping lower and upper body attached but contracting your abs (hollow) and by keeping your legs together.

– Do not rush anything, move methodically.

Sanctional level athletes target: Sub 5 minutes

Competitive Open athletes target: Sub 7 minutes


C: Metcon (4 Rounds for time)

4 rounds, each for time

15/12 Cal Machine or 200m Run @HARD

15 Burpees to target

Rest 90 seconds between sets
Goal: Improve your ability to move super fast on Burpees

Points of performance:

– The BIke MUSt be done with high intensity

– DO NOT pace your burpees. You may hit the wall on the way to the 12th rep, it’s okay. Challenge yourself and see if you can hold a sprint pace until the end.


D: Metcon (4 Rounds for reps)

4 sets

60 sec max Strict Chin-ups

100′ Pinch grip Farmer Carry

30 Banded Biceps curls
Goal: Pulling strength

The goal here is to work on potential limiting factors on pulling endurance.

If you did not accumulate at least 18 reps of Strict Chin-ups, complete the missing reps for time