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

– Adductor

B2. Banded hip mobilisation

10 repetitions/side

C. Specific

2 sets

5 Plate Goblet Squat + Front to OH

5 Plate OH Lunges

20 fast plate in and out


A: Snatch (Max for the day)

3seconds pause above the knees (on the way up)


Goal: CNS prep for the test

Like we did last Thursday with the Jerk session, the goal here is to stimulate your CNS to go heavy and to be ready for the test next week.

Points of performance:

– It’s really important that you do not fail any rep and that you feel confident after this session.

– Do not go for a heavy single without pause, please!


B: Metcon (Weight)

Find max for the day (NO FAIL!)

2 Hang clean + 1 Jerk
Same as the previous section.


C: CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
Goal: Stamina

This is probably ‘’really good’’ memories for some of you. This is a super challenging workout when performing at 100%, but today i’m asking you to reduce your intensity to 90%. You’re welcome ;). The reason is that we do not want you to be beat up for the rest of the week. So push hard, but not all out.

Sanctionals and Games level athletes: Sub 10

Competitive Open athletes: Sub 12


D: Metcon (No Measure)

3 sets

30 sec Weighted Side plank (Right)

30 sec Weighted Side plank (Left)

5/5 Banded Dead bug

5/5 Bird dog*

*Hold every rep for 5-7 seconds
Bird dog:

Make sure your toes are pointing down and that you try to reach as far as possible with your fist and your heel while you hold the position. Spine must remain in a neutral position without any rotation.