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. PNF box lat stretch

– 5 seconds contraction, pushing against the box with your lats

– 5 seconds stretching, moving your chest toward the floor

C. Specific

2 sets/arm with a light KB

Bottom-up KB Press

KB windmill

Bottom-up KB carry



6 Wallball @20/14, 12 feet


A: Metcon (Distance)

Kipping parallette HSPU

2 reps every 45 seconds for 12 sets

Find the highest deficit you can to perform sets of 2 Kipping parallette HSPU and do the entire workout with the same height

Goal: Improve your ability to produce speed in pressing movements.

Points of performance:

– Must go up in one single fluid motion AND with speed


B: Metcon (Time)

For time

50/40 Cal Bike

50 Push-ups

50 GHD Sit-ups

50 Double unders

40/30 Cal Bike

40 Push-ups

40 GHD Sit-ups

40 Double unders

30/20 Cal Bike

30 Burpees

30 GHD Sit-ups

30 Double unders

20/10 Cal Bike

20 Burpees

20 GHD Sit-ups

20 Double unders
Goal: Improve cardiovascular and muscular endurance in workouts with Muscular movements.

Points of performance:


Sustained and consistent effort.


Consistent sets. Do not start with a large set and crash.

GHD Sit-ups

Make sure to keep your core braced when you’re at the bottom. If you exhale in the descent you may be more subject to injury.


C: Metcon (No Measure)

Tall kneeling banded M

3 x 20

Rest 60 seconds between sets
Goal: Shoulder Pre-hab

Points of performance:

– Hold 5 seconds every 5 reps

– Make sure shoulders, hips and knees form a straight vertical line