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. PNF elevated pigeon stretch on box

3-5 reps/side

– 5 seconds contraction, pushing against the box with your leg

– 5 seconds stretch, moving your upper body toward the box

C. Specific

2 sets

5/leg Single leg Hip thrust

5 PVC prone press

50’ Broad jumps


A: Metcon (Weight)

EMOM 10minutes

Odd: 15/12 Cal Row

Even: 5 Squat Snatch @60%
Athlete: Since we are in the fitness phase right before the Open, our goal is to make sure you are used to moving a barbell with a high heart rate.

Goal: Barbell cycling under fatigue

Points of performance:

– Focus on turnover speed. Lock your elbows quickly when you move underneath the barbell.


B1: Metcon (AMRAP – Rounds and Reps)

AMRAP 10minutes

15 OHS 95/65lbs

15 TTB

rest 3 minutes

B2: Metcon (Time)

Complete rounds and reps of B1 for time
Goal: Improve performance in Gymnastic+light weightlifting workouts.

Points of performance:

– Stay around 80-85% effort here. Do not go all out for both 10 minutes. Work on consistency and pacing.

– Have in mind that your shoulders will be tired here. Be wise and break the OHS early.

– Use a close grip on the TTB to reduce shoulder stress.

Sanctional level athletes target: 5 rounds + for the first workout and sub 10 for the second

Competitive Open athletes target: 4 rounds + for the first workout and sub 10 for the second


C: Metcon (Weight)

Bottom up KB Carry

3 x 50’ @forehead level
Athlete: This is to replicate HSPU bottom position.

Goal: Shoulder stability

Points of performance:

– Focus on keeping your shoulders stable. Think about creating tension in your upper back. Do not let the front part of your shoulders fall forward or raise.