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

– Hamstrings

B2. PNF Hamstring stretch

5 repetitions/side

– 5 seconds contraction, pushing against the band with your foot

– 5 seconds stretch, pulling your foot back with the band

C. Specific

3 sets

5/leg Single Leg Hip Thrust

5 Cal fast on bike erg

5/leg Face up chinese plank + knee drive

5 Box Jumps


A: Snatch (From 65% to 92%)

EMOM 3minutes

3 @65%

Rest 1minute

EMOM 3minutes

3 @75%

Rest 1minute

EMOM 3minutes

2 @85%

Rest 1minute

2 x 1 @92%

Athlete: This is the first week of the final sprint before the maxes. We will therefore play with heavy barbells. I’m asking you to try to move with the best technique you can every time you lift. Think about all points of performance we worked on in the last 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 and into the third pull.


B: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Good memories? This workout has been a classic for so many years. Let see how far you can go!

Points of performance:

– Choose your grip width wisely. This could make a big difference at the end of the workout.

– Do not try to complete the first 2 rounds as fast as possible. Move slowly/steadily and with good form.

Sanctionals and Games level athletes: 330 reps+

Competitive Open athletes: 300 reps +


C: Metcon (No Measure)

3 sets

15 V-ups

15 Hollow body rocks

10 V-ups

10 Hollow body rocks

5 V-ups

5 Hollow body rocks
Goal: Core endurance

Points of performance:

– Do not rush anything. Simply make sure that your body is tight.