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

– Hamstring

B2. PNF hamstring stretch

5 repetitions/leg

– 5 seconds contraction pushing against the band with your foot

– 5 seconds stretch pulling you foot back

C. Specific

2 sets

5/5 Single leg Hip Thrust

10 empty bar bent over row

20 Plate in and out


A: Clean (5 sets @ 50-60% of 1RM, 3-positions Clean)

Athlete: The purpose of this drill is to improve bar path and pulling efficiency.

Points of performance:

3-positions Clean

– The acceleration comes from the force applied with the legs, not with the arms.

– The bar remains close to the body and slides on the thighs.



B: Metcon (Time)

2 rounds for time

100 Double unders

100 Air Squats

10 D-ball over shoulders @200/150lbs

50’ D-ball Carry @200/150lbs
Athlete: Use heaviest D-Ball available if you don’t have a 200 or 150lbs or Sandbags.

Goal: Improve your performance in long and heavy workouts

Today for the heavy portion of the workout we use a lower body pulling movement (D-ball over shoulder). That being said, the weight of the D-ball HAS to be heavy. You should NOT be able to perform back to back reps.


C: Metcon (No Measure)

Single leg Swiss ball leg curls

3 x 10/leg



D: Metcon (No Measure)

Poliquin step-ups

3 x 10

Tempo: 3-1-X-0