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

10 Inchworm push ups

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

C. Specific

2 sets


6 RDL into muscle clean

6 front squats

6 muscle squat cleans


A: Metcon (No Measure)

EMOM 12minutes

Odd: 40sec easy ski

Even: 6 Clean @225/155lbs or 70%
Goal: Improve your ability to perform multiple singles in a short period of time with a high-ish %.

For those of you who did the Open for a couple years now, think about the workout with TTB + DU + Clean.

Points of performance:

– Singles all the way.

– Make sure the weight on the bar allows you to perform 6 reps within the minute.

– Focus on moving up and down.


B: Metcon (Time)

For time



DB Clean and Jerk @2×50/35lbs

100’ HS walk



DB Front Squats @2×50/35lbs
Athlete: HS walk is performed only in between the 1-10 and the 10-1

Goal: DB endurance

Since we might see more DB this year in the Open, we will include this type of workout every week. Mental toughness will be necessary here, are you willing? 😉

Points of performance:

– Never reach failure

– Breathing is crucial in every movement

– Start the workout around 80% effort and accelerate for the last portion.


C: Snatch Pull (Floating Snatch pull 4 x 6 @90%)


Session 2

Movement Conditioning

A: Metcon (2 Rounds for reps)

2 rounds (1/arm)

45sec DB OH Lunges 1×50/35lbs

15sec rest

45sec DB Front rack Lunges 1×50/35lbs

15sec rest

45sec DB Step-ups 1×50/35lbs

60sec rest
Athlete: This should not be heavy! We work on your capacity. The goal is to make you comfortable being uncomfortable.

Goal: Volume accommodation


B: Metcon (Time)

2000-1500-1000-750-500-250m Bike erg

400m Run @easy between sets
Goal: Aerobic capacity

Points of performance:

– Stay around 80% effort all the way.

– Focus on keeping the same power output on the Bike and the same leg stoke on the Run.


C: Metcon (No Measure)

Paloff press

3 x 5/side

Hold every rep for 5 seconds with arms extended

Rest as needed between sets
Goal: Core stability

Choose the knee angle you want, preferably the one where you are “weaker”.