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

– Mid-traps

B2. Child pose + single arm Y raise

10 repetitions/arm

– Either on box or on directly on floor

– Make sure your shoulders stay perfectly parallel to the floor

C. Specific

2 sets

90/90 Banded external rotations

5 Muscle Snatch In deep Squat

5 Sots Press


A: Metcon (5 Rounds for reps)

5 x

AMRAP 2minutes

20/15 Cal Bike

Max rep Squat Snatch @235/165lbs

Rest 1minute between each AMRAP
Goal: Improve your performance in short and heavy metcons

Points of performance:

– You must move with high intensity on the bike.

– The weight on the barbell must allow you to perform at least 3 repetitions in every interval.


B: Metcon (Weight)

5 sets @ascending

3 Front Squat

Rack the bar and right into

5 Back Squat
Athlete: First set start @60% and last set is @RPE 9/10 based on your BS

We programmed Front Squats before the sets of back Squat to create a pre-fatigue. Doing this will stimulate your body differently than usual and therefore challenge your adaptation.

Goal: Improve your leg strength

Points of performance:

– Move with good form.

– Actively pull the bar on your traps to keep your upper body upward.

– Keep your big toe, small toe and heel against the ground for the entire movement.


C: Metcon (Weight)

Snatch High pull from high hang

3 x 8reps@mod-heavy
Goal: Improve last portion of the pull in your Snatch

Points of performance:

1. Start standing tall with the shoulders behind the barbell.

2. Bend simultaneously at the knee and the hip to reach the Power Position.

3. Aggressively extend your hips and pull the bar as high as possible towards your chin while continuing to push against the floor with your feet.


D: Metcon (No Measure)

4 sets

5/leg Knees to elbows with arms on swiss ball

50′ Yoke Carry
Athlete: The weight on the yoke has to be heavy enough so you cannot run.

If you do not have a Yoke simply use a barbell in the back rack.