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

– hamstring

B2. World greatest stretch

10 repetitions/side

C. Specific

5 Scap pull

10/10 Single leg glute bridge

50’ dynamic monkey leg tap

50’ dynamic knee up

50’ dynamic but kicks

Empty barbell complex + ramp up


A: Metcon (Time)

For time

30 Front Squats @70%

Goal: Leg strength-endurance

Since we are in a fitness phase, we are constantly thinking about ways to increase your strength-endurance capacities. This year in the first stage of the Opens, it is very likely that we will not see super heavy weights, but we might see high volume with moderate loads. This is why the weight is not super heavy in this piece. But don’t worry, the intensity will still be there. Be wise on how you break the reps. Aim to finish them for time. Breaking them into shorter sets might be a better idea for some of you!

Target: Finish in 3 sets or less

Movement Conditioning

B: Metcon (Time)

21-18-15-12-9-6 CTB

100-80-60-40-20-10 Double-unders

Goal: CTB volume accommodation

We continue with our CTB volume progression with 81 today. Make sure to perform every rep with a good form. Break them as needed. This is a volume day, I prefer you move well and slowly than moving fast rushing everything. The Double-unders are here to keep your shoulders fatigued and your heart rate high.


Top 500 athletes: Sub 7 minutes

Top 10,000 athletes: Sub 10 minutes


C: Metcon (No Measure)

Floor facing W hold

Accumulate 180 seconds