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


A: Metcon (5 Rounds for time)

Every 4 minutes for 20 minutes

2 rounds

5 Clean

15 Box Jumps 24″/20″


Men: 135-185-205-225-245lbs

Women: 95-125-135-155-165lbs
Goal: Improve your capacity to move a heavy barbell at the end of a long workout

Points of performance:

– Cleans: Power until you can’t

– Last bar should represent approximately 70% of your best Clean, scale accordingly.

– Both Power or Squat variation is good.

– Move methodically on the Box jumps. Make every rep look the same.

Sanctionals and Games level athletes: Aim for at least 1min break

Competitive Open athletes: Aim for at least 30sec break


B: Metcon (Weight)

4 sets

3 Clean pull

3 Clean RDL

3 Clean Shrugs

Rest 120-180sec between sets
Athlete: Use moderate to heavy weight.

Goal: Improve the pulling portion of the Clean

Points of performance:

– Keep your core braced in order to maintain a neutral spine

– All 3 exercises are performed back to back without dropping the bar.

– Use straps if you have some. Grip should not be your limiting factor here.


C: Metcon (Weight)

Seated good morning

3 x 10@mod, good form

Rest 60-90 seconds between sets
Goal: Posterior strength-endurance with less knee loading