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 straps

– Glutes

B2. Prayer stretch

2-3 sets of 5 deep breaths

Rest as needed between sets

C. Specific

2 Sets

4/4 Single leg Hip Thrust

4 Deep Squat Muscle Snatch

4 Sots Press

4 Box jumps or stairs jumps (1 ascent)


A: Snatch (1 Rep Max)

Points of performance:

– Choose one point of performance you know you have some trouble with and focus only on this one. Your goal today is to find the heaviest weight you can lift over your head, not to work on your technique.

– Make sure to move with a safe form.

Here are the points we worked on in the last few weeks

1. Stay above the bar.

2. Reduce time in the air and maximize time with contact against the ground.

3. Back tension in the first and second pull.

4. Upper back tension in the reception.

5. Keep pulling all the way into the third pull.

Ramp up suggestion:

Rest 2-3 minutes between sets

Performing 3 high box jumps between sets will keep your explosiveness ready to go.

Power + Squat

3 + 2 @30-50%

3 + 2 @60%

1 + 2 @70

1 @80

1 @90

1 @Max out

If you are someone who performs well in a workout format with increasing weights go for this:

10 Cal Bike erg @easy-mod

10 Box jumps

3 Power Snatch @60%

2 Squat Santch @60%

10 Cal Bike erg @easy-mod

10 Box jumps

2 Power Snatch @70%

1 Squat Santch @70%

10 Cal Bike erg @easy-mod

10 Box jumps

2 Power Snatch @75-80%

1 Squat Santch @75-80%

10 Cal Bike erg @easy-mod

10 Box jumps

1 Squat Snatch @85%

Rest as needed and build up to a max effort


B: Metcon (AMRAP – Reps)

EMOM 20minutes

Odd: 15/12 Cal Bike

Even: 10 HSPU
Score is total number of completed HSPU. Scale down reps so you still get 15-20sec of full rest.

Athlete: Simple and efficient!

Goal: Leg and shoulder endurance

Points of performance:

– On the odd minute, you should have 15-25 seconds of rest

– On the even minute, the rest period will vary. At the beginning of the EMOM, try to perform long sets. Go unbroken if possible until you cannot. Do not necessarily try to be consistent on the number of reps/sets.


C: Metcon (No Measure)

3 sets

12/leg Single leg banded RDL

No rest

20 Tall kneeling Banded Hip Thrust

Rest 60 seconds
Athlete: Do not reach failure on the RDL. Hold 2 seconds at the top of every rep.

Goal: Post chain endurance



D: Metcon (No Measure)

3 sets

10/10 side bends on GHD**

**Hold 5 seconds after rep 5 and 10
Athlete: Goal here is core stability, this is why we ask you to hold every 5 reps for 5 seconds. While you hold, make sure your spine is neutral.