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

– Calves

B2. Dynamic leg swings

Side to side x 15/15

Front to back x 15/15

C. Specific

Before the run

25’ walk on heels

25’ walk on toes

25’ Samson stretch

25’ Carioca

25’ Stiff leg shuffle

25’ Skip A

25’ Dynamic high knees

Before the Gymnastic

5 W band pull apart (Hold 5 sec after last rep)

5/arm Y band pull apart (Hold 5 sec after last rep)

5 Wall facing scap push–o


A: Metcon (Distance)

Long trail run with vest or backpack

45 minutes
Goal: Aerobic capacity

Points of performance:

– Consistency


B: Metcon (Time)

For time

30 Hang Power Clean @115/75lbs

25 Burpees box jump over @30″/24″

20 Ring Muscle-ups

25 Burpees box jump over @30″/24″

30 Hang Power Clean @115/75lbs
Goal: Push/pull endurance

Points of performance:

– Hang Clean

These should be done in big sets. Reduce the weight if you cannot perform at least 10 repetitions unbroken.

– Burpees

Keep moving with a consistent pace. Do not start too fast!

– Muscle-ups

Do not reach muscular failure! This means you stop with 1 or 2 reps still in the tank.


C: Metcon (No Measure)

3 sets

20 Banded T

No rest

10/10 Split stance banded fly

No rest
Athlete: For every movement here, use a light band and perform the 20 reps with a fast pace.




D: Metcon (No Measure)

2-3 sets

12/arm Bird dog + band row

12/arm side plank + band row

5/side Banded dead bug (Hold every rep for 3 seconds)