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

– Calves

B2. Mini band Wall Slide

10 repetitions, slow and controlled

B3. Banded ankle mobility

10 repetitions/side

You can hold the forward position for a couple seconds

C. Specific

2 sets

4/4 Shrimp Squat (1 sec pause at the bottom without touching the floor)

6 Seated Wall Balls @as high as possible, 30/20 lbs

30 Single unders


A: Push Jerk (10 x 2@85%)

20 minutes Bike erg @easy-mod

Every 2 minutes, get off the bike and perform 2 Push Jerks @85%

Goal: Improve the drive portion of the Jerk.

The purpose of the bike here is to fatigue your legs slightly and force you to drive more. The intensity on the bike HAS TO BE LOW.


B: Metcon (Time)

For time

3 rounds

50 Double-unders

10 Strict HSPU

right into

3 rounds

50 Double-unders

50′ HS walk (25’/25′)
Goal: Pressing endurance

Points of performance:


Your goal today is to think about creating speed in the ascent of the movement. To do so, apply an aggressive force with your arms against the ground and keep your core braced.

HS walk

Focus on where you look. If you’re an advanced athlete, moving your chin in will make you go faster forward. If you’re a beginner, looking a little more in front, like between your fingers, will limit the speed and give you more time to think about your hands.

Sanctional and Games level athletes: Aim for sub 7 minutes

Competitive Open athletes: Aim sub 11 minutes


C: Metcon (No Measure)

Ring Push-ups with vest @20/14lbs

100 reps not for time
Goal: Pressing endurance

Points of performance:

– Aim to perform the 100 reps in as few sets as possible. Do not look at the time, focus on big sets.