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

– Glutes

B2. World greatest stretch

5 repetitions/side

C. Specific

2 sets

5/5 Single leg Hip Thrust

5/arm Single arm KB Front Squat

5/arm KB Clean and Jerk

5 Burpee to HS hold (1-2 sec hold or simply an attempt)


A: Metcon (Time)

3 rounds for time

750/700m Row

100′ HS walk

50 Wall Ball @20/14lbs
Goal: Push/Pull endurance

Points of performance:

– Stay in the comfort zone for the entire workout

– Break the HS walk in portions of 25’ if possible

– Short and consistent sets on the Wall ball shots


Top 500 athletes: Sub 21 with a RPE of 8/10

Top 10,000 athletes: Sub 23 with a RPE of 8/10


B: Metcon (No Measure)

EMOM 10minutes

3 Hang Clean

3 Front Squat

3 Jerk

Goal: Barbell Cycling endurance

Points of performance:

– It’s deload, make sure the weight does not exceed 70% of your 1RM Clean and Jerk.

– You must feel good for the entire EMOM. Reduce weight as needed.

– Aim to create as much speed as possible in the ascent of the squat

– Focus on applying a continuous force with your arms on the drive of the jerk. Do not just drop under the bar trying to lock your elbows fast.


C: Metcon (No Measure)

Shrimp Squats

3 x 8reps per leg

Rest 60-90 seconds between sets

3secs eccentric

1sec at the bottom
Goal: Improve your leg strength-endurance and stability

Points of performance:

– Keep your entire foot on the ground.

-Control the descent (eccentric) by pressing simultaneously in your big toe, small toe and heel.

– Depending on your mobility, you might need to be more inclined at the bottom. Try to find a looking point allowing you to maintain balance. Looking forward may not be the optimal thing for this exercise and the pistols.

Advanced: Deficit

Intermediate: Flat

Beginner: Elevated



D: Metcon (No Measure)

3 sets

60 sec/elbow Side plank

15 Reverse hypers @light
Goal: Core stability + low back decompression

Points of performance:

Side plank

Neutral spine

Reverse hyper

In order to create some traction, you will need to let your feet fall down with the gravity. I don’t want you to release all the tension in the eccentric portion, but do not control completely the way down.