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

3 McGill Curl up (Hold every rep 5 seconds)

30 sec/elbow side plank

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

5 Scap pulls + hollow contraction

Single leg box jump

3 x 5/leg


A: Metcon (No Measure)

Jumping lat to fly

3 x 6-10reps
Goal: Body position drill

Points of performance:

– Legs are glued together

– Abs are contracted as soon as your feet leave the box

– Lats are engaged by pushing against the bar

– Your whole body is moving as one



B: Metcon (Time)

5 rounds for time

1 Peg Board ascent or 2 Rope climbs

80 Double-unders

4/arm Alternating DB Snatch @1x 100/80lbs

Buy out: 150′ HS walk
Goal: Improve your performance in long and heavy workouts including pushing and pulling

Points of performance:

Rope climb

Arms should always be straight except when you move your hand up AFTER having locked your feet on the rope


Relax your shoulders as much as possible

DB Snatch

Lock your elbow as fast as possible so the weight relies on body structure rather than on muscular structure. This will help you save a lot of shoulder fatigue and be more efficient on the HS walk.

HS walk

Have in mind that your upper body is tired. Actively push into the ground to feel the tension in your upper back and not in your triceps.


C: Metcon (No Measure)

3 sets

10/arm Bird Dog + Horizontal DB Row

10 Bottom up KB Bench Press
Goal: Shoulder stability




D: Metcon (Time)

L-Sit Hold

Perform a max effort


perform sets of 60% of your max effort until you accumulate 60 seconds
Goal: Hip flexor endurance

Can be done on the floor, rings, hanging … however you like.


Max effort: 10 seconds

60% of 10 seconds = 6 seconds

I’ll therefore need to perform 10 sets of 6 seconds with as little rest as possible between sets