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. World greatest stretch

5 repetitions/side

– Reach as far as possible with your hand toward the outside

– Perform a T-spine rotation to point the roof

C. Specific

Band warm-up

3 Banded oscillation

5 W band pull apart

5 Single arm banded press

5/leg banded Step-ups

5 Burpee to tuck jump


A: Metcon (No Measure)

EMOM 10minutes

Odd: 10 Wall Balls @12/10 feet, 30/20lbs

Even: 70 Double-unders
Speed in the ascent of the Squat

This is what you should focus on here. Make sure to receive the ball and reach the bottom of the Squat in a perfect position in order to be able to accelerate the ball up efficiently on every rep.


B: Metcon (3 Rounds for reps)

AMRAP 6minutes

12 Hang Power Clean @115/75lbs

12 Box Jump over @24″/20″

12 TTB

Rest 2minutes

AMRAP 5minutes

10 Hang Power Clean @115/75lbs

10 Box Jump over @24″/20″

10 TTB

Rest 2minutes

AMRAP 4minutes

8 Hang Power Clean @115/75lbs

8 Box Jump over @24″/20″

Each “round” is one of the AMRAPs

Goal: Improve your performance in short and light workouts

Points of performance:

Hang Power Clean:

Must be done unbroken or 2 quick sets.

Box jump over:

Use rebounds if possible, this will save your legs and your hip flexors for the 2 other movements.


Advanced athletes: Unbroken.

Intermediate: Aim for short rest periods.


C: Metcon (No Measure)

RDL Airplane

3 x 4/side
Goal: Lower body prehab

We use this exercise to strengthen your glutes. It will increase your lower body stability and therefore your ability to control hip flexion/extension movements.


D: Metcon (No Measure)

EMOM 12minutes

1. 25sec/side Weighted side plank

2. Max distance Yoke Carry @mod-heavy

3. Rest
Yoke carry: 25’ must be doable unbroken.