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

– Psoas

– Pecs

B2. Push-up plank to shoulder extension on parallette

10-15 reps

C. Specific

5 Elevated arch to hollow drill

5 Scap pulls


A: Metcon (No Measure)

EMOM 12minutes

10-15 TTB
Goal: Hip flexor endurance

We programmed this section first for a specific purpose: fatiguing your hip flexor before the workout. By doing that, it will force you to use more arms on the pull-ups.

Points of performance:

– Do not reach muscle failure. Every rep must look the same.


B: Metcon (Time)

5 rounds for time

12 CTB

12 Cal Bike
Goal: Pulling & pushing endurance with high heart rate

Points of performance:

– Be careful on the CTB. Because your hip flexors are tired, your shoulders will tend to rotate forward on the pull. Maintain your shoulders in the right position by keeping your chest up.

– Be consistent on the bike. I prefer you accelerate on the last round rather than slowing down trying to survive.

Sanctional/Games level target: Sub 5 minutes

Competitive Open level target: Sub 7 minutes


C: Metcon (No Measure)

3 sets

5/5 Deep Squat Pallof Press

5/5 Bird dog + band row