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 smash

B2. The world greatest stretch

10 repetitions/side

C. Specific

7/7 Push-up to single arm plank shift (hold 2 seconds the single arm plank)

7/7 Single leg Pike ups

7/7 Single leg touchdown Squats (Slow descent + pause at the bottom)


A: Metcon (No Measure)

Elevated arch to hollow drill

3 x 5

Hold every rep for 2 seconds



B: Metcon (No Measure)

EMOM 10minutes

Odd: 6-10 Strict Pull-ups

Even: 18-24 Alternated Pistols
Goal: Gymnastic endurance (Capacity to move your bodyweight for multiple reps)

Points of performance:

Strict Pull-ups

Do the eccentric phase only if needed but do not use a band here. I strongly suggest you to do strict reps, no kip. Goal is to increase pulling strength.


Find a number you can do in approximately 45 seconds with a sustained pace


C: Metcon (No Measure)

EMOM 8minutes

6-10 Bar facing Burpees

6-10 TTB

Rest 3 minutes

EMOM 8minutes

8-10 Ground to OH @ 75/55lbs

2-4 Bar Muscle-ups
Goal: Gymnastic conditioning under fatigue

Points of performance:

– Aim for unbroken sets.

– Both exercises are done in the SAME minute.