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

– Lals

B2. PNF lat stretch on box

5 repetitions

– 5 seconds contraction, pushing against the box with your elbows

– 5 seconds stretch, moving your chest toward the floor

C. Specific

10 Scap Push

10/arm Bottom up KB Press

10 Band W


A: Metcon (No Measure)

5 rounds

10 Strict Deficit HSPU

20 Cal Row

Not for time, but no rest between sets
Goal: Improve Pushing endurance under upper back fatigue

Points of performance (HSPU):

Tight body

In order to move with efficiency, your body needs to be as tight as possible. The biggest mistake is to hyperextend the lower back. This breaks the muscle chain and reduces the transfer of the force applied to the ground. To correct this, keep tension in your core.

Vertical forearms

If you want to optimally use the force you apply towards the floor, you need to be sure that this force is applied perpendicularly to the ground. That being said, your hand may be wide but I just want to have you understand here that wide stance could not be the best option for every athlete.


B: Metcon (Weight)

Work up to a 5 rep max DB Bench Press

(neutral grip)
Goal: Improve your capacity to move heavy weights under fatigue.

If you do not have enough DBs to complete this section, simply use a barbell and work up to a heavy 5 reps of Bench Press.

Points of performance:

– Sink your shoulder blades into the bench for the entire movement.

– Keep your feet in contact with the ground for the entire movement.


C: Metcon (Time)

For time

50 Cal Ski

50 Box Jump over @ 24″/20’’

50 Wallball @20/14lbs

50 Burpees

Rest 5 minutes

For Time

50 Burpees

50 Wallball @20/14lbs

50 Box Jump over @ 24″/20’’

50 Cal Ski
Goal: Improve your capacity in 8-10 minutes time frame + light workouts

Points of performance:


– Consistency.

– Focus on your breathing.

– Your pace should allow you to start the box jump immediately after the 50th calorie (super quick transition).

Box jump over

– Stay low to reduce leg fatigue.


– Advanced athlete: Aim for unbroken sets

– Intermediate: Goal is less than 10 seconds of rest between sets.


– Keep moving with the exact same pattern from rep 1 to 50


D: Metcon (No Measure)

EMOM 10minutes

Odd: 20 GHD Sit-ups

Even: 5-8 Strict TTB
Goal: Core endurance

Points of performance:

GHD Sit-ups

– Let’s talk a little about the 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.


– Try to control every portion of the descent. Your goal here is to avoid downward acceleration at your weak angle.