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. World Greatest Stretch

5 repetitions/side

B3. Banded ankle stretch (Optional)

5-10 reps/ankle

C. Specific

3 sets

5 Floor Hyperextension

5 Banded W-Y

5/leg Single leg Hip Thrust


A: Metcon (AMRAP – Reps)

EMOM 14minutes

Odd: 15-25 GHD Sit-ups

Even: 1 Pistols every 2,3 or 4 seconds
Athlete: Score is total number of pistols.

Goal: Gymnastic endurance

Points of performance:

GHD Sit-ups

Position at the bottom of the movement

– To be clear, this exercise is an isometric contraction of the core and a flexion-extension of the hips. What you have to understand here is to keep your core braced at the bottom and not let your back hyperextend too much.


Let your knee go forward

To be correctly positioned at the bottom of the movement, your knee must be in front of the lacets of your shoe. Otherwise you will be bent far too much and be forced to flex your back a lot to stay in balance.


B: Metcon (3 Rounds for time)

3 rounds for time

5 Hang Power Snatch @135/95lbs

10 Bar Facing burpees

15 Pull-ups

Rest 1:1

3 Rounds for time

10 Hang Power Snatch @115/75lbs

10 Bar facing Burpees

10 CTB

Rest 1:1

3 rounds for time

15 Hang Power Clean @95/65lbs

10 Bar Facing Burpees

5 Bar Muscle-ups
Goal: Improve your performances in short and light workouts with barbell cycling

Points of performance:

Hang Power Snatch

Aim for unbroken sets

– Focus on relaxing your arms and synchronize the lockout with the hip flexion on the receiving position.

– No bounce allowed.

Bar facing Burpees


– Do not pace yourself in these, just move fast and don’t stop



– Today’s focus is on fluidity of the rotation. What I mean by that is to be patient before bending your elbows to move your body up. Once you start to move down, you should feel your body being pulled smoothly back by the gravity and you should wait until you can’t go further back to pull yourself up. Do not be in a rush and don’t cut your range of motion.

Bar Muscle-ups

Smooth arch and aggressive hollow


C: Metcon (No Measure)

3 sets

12/side Side lying clam raise

50′ Back and forth Mini band side walk
The goal of this accessory is to strengthen your glutes to be more efficient in squatting movements.



D: Metcon (Weight)

4 sets

10 Weighted Hollow body ups

10 Weighted Hollow body rocks

100′ D-ball Carry (Hugging) @Heavy