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

B2. Single leg frog stretch

10 repetitions/side

C. Specific

2 sets

– 5 Scap pulls + hollow contraction

– 5 Wall Climb


A: Metcon (No Measure)

Jump to glide swing

5 x 3

Jump on the bar and perform 3 glide swing without letting go from the bar
Goal: Improve positioning



B: Metcon (No Measure)

Tall kneeling alternating DB Press ( Neutral grip)

3 x 20reps

Rest 60 seconds between sets
Goal: Improve your pressing endurance and your capacity to create tension in every portion of the movement

Points of performance:

– In order to reach the goal, you MUST control every portion of the descent on every rep.

– If you know that you have more difficulty in a specific angle, hold the DB right there while you perform the repetition with the other arm.



C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

100 Double-unders

50′ DB Lunges 2×50/35lbs

50 TTB

20 DB Clean @2×50/35lbs
Goal: Improve your performance in long and light workouts with high gymnastic volume

Points of performance:

– Do this workout at 80% of your max effort.

– For every movement here, test which technique is better for you between doing small sets with small rest or large sets with longer rest.


D: Metcon (No Measure)

4 sets

10-20 sec/side Contralateral ring plank

Rest 30 seconds

10 Pike up in and out over KB

Rest 30 seconds