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 lat stretch on bench

5 repetitions

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

– 5 seconds stretch, moving your sternum toward the floor

C. Specific

5 Scap pull + box hollow body

5/5 Dead Bug KB Pullover

5/5 Single leg RDL + Knee drive (Hold the knee drive for 2 seconds)



10/8 Cal Ski sprint


A: Metcon (No Measure)

EMOM 3minutes

3-6 Strict CTB

E2MOM for 6 minutes

15-20 CTB
Goal: Pulling speed-endurance

Points of performance:

– Each rep in this section should be quality reps performed with control. Again, we want to teach your body how to move with good form all the time.

– Stay away from failure.

Open: Same reps with regular pull-ups


B: Metcon (5 Rounds for time)

Every 4minutes for 20minutes

30 Cal Ski

10 Hang Power Snatch @115/75lbs
Goal: Improve your performance in short and fast couplets

Points of performance:

– Move with high intensity, no pacing here.

Movement Conditioning

C: Metcon (No Measure)

EMOM 12minutes

12-16 KBS @70/53lbs
Athlete: The goal here is to improve your stamina and your endurance. The last minutes should be mentally hard. The number of repetitions should be doable under 45 seconds.


D: Metcon (Weight)

Sled drag Bear Crawl

3 x 50′
Goal: Core stability