CrossFit Basinview – Deka Comp Open

View Public Whiteboard

Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

1 minute Row or Bike

5/5 Single leg Hip Thrust

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Calves

– Hamstrings

B2. Banded ankle stretch

10 repetitions/side

C. Specific


Odd: 30 Single unders + 10’ Bear crawl

Even: 50’ Broad Jumps + 20 seconds/elbow side plank


A: Back Squat (3 x 10 reps @60-65%)

Rest 90-120 seconds between sets

Goal: Hypertrophy

This is going to be soooooo fun!

Points of performance:

– Make sure EVERY rep is performed with good form.

– The last rep must be really hard, BUT performed with quality.

– You may rest 1 or 2 seconds at the top of the movement, but do not exceed 10seconds..

– Try to respect the rest period as much as possible.


B: Metcon (Time)

5 rounds for time

15 Snatch @95/65lbs

6 Bar Muscle-ups

rest 1minute
Athlete: This is going to be all about the grip. Be wise in your strategy. If you know that your grip is often your limiting factor, then breaking the Snatch in smaller sets may be a good option for you.

Goal: Light Barbell + gymnastic combination

Points of performance:

– Consistency from round 1 to 5. Your perceived effort should increase round by round but your speed should remain the same.

– Focus on creating speed when you move back on the Muscle-up swing.


C: Metcon (Time)

3 rounds for time

400m Run

40 Air Squats

20 Ring Rows
Goal: Simply improve muscular endurance and get your body use to high volume

Points of performance:


Focus on your breathing. Keep a consistent leg stroke and make sure that your hips are driving you forward, not your shoulders.

Air Squats

Stay in the little burn zone. This is uncomfortable but tolerable.

Ring Rows

Just don’t reach failure. Always break a couple rep before. Keep abs tight: heels, hips and shoulders should form a straight line.


D: Metcon (No Measure)

3 rounds not for time

30 Weighted Sky touches feet on bench

12/12 Side plank + up down movement
Goal: Core stability + endurance

Weighted sky touches

Isolate the 6 pack. By having your legs on a bench, you reduce hip flexors activation and you target a little more the abs. We ask you to perform sets of 30 so time under tension is around 30 seconds. Goal is to increase abs strength-endurance so these are not your limiting factor in TTB.

Side plank

Make sure your spine is neutral. Push against the ground with your elbow and keep your hip in line with your shoulder and your heel.