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. World greatest stretch

10 repetitions/side

C. Specific

5 Scap pull

10/10 Single leg glute bridge

50’ Samson stretch

50’ dynamic monkey leg tap

50’ dynamic knee up

50’ dynamic but kicks


A: Metcon (3 Rounds for time)

3 sets of

2 rounds

200m Run

5 Squat Clean @205/115lbs

15 CTB

Rest 3 minutes between every sets
Goal: Improve your capacity in short and heavy workouts

Points of performance:

Make this burn!


Sustained pace but not a sprint. Don’t fall in the trap of the 200m, it’s a really short distance but it can be brutal for the following exercises if done too fast.

Squat Clean

– Sanctional and Games level athletes: Aim for unbroken sets

– Intermediate: Singles all the way. Save your grip!


Advanced athlete: Unbroken.

Intermediate: Focus on quality reps. Break them from the beginning in small sets.


B: Back Squat (Heavy 3rep for the day)

Goal: Improve your pure strength

We continue to use the conjugate method for the Lower body in order to keep your number high without taxing your nervous system too much. The principle is to rotate exercises week after week to avoid accommodation. This way we will be able to do more workout format stuff and increase your capacity and stamina. This week we use the regular Squat to make sure you stay comfortable in the full range of motion.


C: Metcon (Weight)

Side bends on GHD

3 x 20

Weighted if possible

Hold 5 seconds every 5 reps
Goal: Improve core stability

Fight as much as you can to resist the side flexion on the hold every 5 reps.


D: Metcon (3 Rounds for time)

E3MOM for 5 rounds (15minutes)

600/550m Row
Goal: Improve your 2K Row time