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. PNF hamstring stretch

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

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

C. Specific

2 sets

10 Empty barbell glute bridge

5 Empty barbell RDL

5 Empty barbell Snatch hip pull from hips

5 Snatch grip push press behind the neck

5 Scap pulls


A: Metcon (AMRAP – Reps)

Snatch barbell cycling

EMOM 10minutes

Odd: 10 Hang Snatch @95/65lbs

Even: 15-20 CTB
Score is total C2B

Goal: Light barbell cycling combined with pulling gymnastic movement

Today is a volume day. This means that your intensity should not exceed 8/10, and this for every piece.

Points of performance:


Break them as needed. The main goal is the volume here. Move with quality.

Hang Snatch

Make every rep look the same. No need to rush the movement, move methodically.


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes

12 Alternated DB hang Clean and Jerk @ 1×50/35lbs

6 DB facing Burpees

50′ OH DB walking Lunges (2 x 25′) @1×50/35

6 DB facing Burpees
Goal: Improve pacing and aerobic endurance

Like the first section, I want you to keep a steady 80% effort here. This does not mean that you are moving slow, but with consistency.

Points of performance:

Hang Clean and Jerk

Stay tall at the bottom and use your hips. Don’t wait with the DB at your shoulder, use the reception of the Clean to bring the DB immediately above your head.


– Palm of the hand pointing toward your head.

– Tension should be on the upper back, keep your shoulder blade down.


Use the same pattern from the first to the last rep.

Sanctional level athletes target: 11 Rounds +

Competitive Open athletes target: 10 Rounds +


C: Metcon (No Measure)

3 sets

20 Alternated Trap-3 raise

30-45 sec/side Star Side plank