CrossFit Basinview – Deka Comp Open

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

1 minute Row or Bike

5/5 Single leg Hip Thrust

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side


A: Metcon (4 Rounds for reps)

EMOM 12minutes

Min 1 – 8 Back Squats @60-70%

Min 2 – Max Pistols

Min 3 – Rest
Athlete: Last year in the Open, we saw for the first time pistol squats. They were combined with a barbell, which is a pretty hard combo. This year we will be prepared if it happens again.

Goal: Combination pistols + barbell

Points of performance:

Back Squat

The weight must allow you to take maximum 1 second of rest at the top before moving down for the next rep.


Let your knee move forward while maintaining a strong braced core at the bottom.


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

10 TTB

8 Deadlifts @115/75lbs

6 Hang Power Cleans @115/75lbs


B: Metcon (Weight)

6minutes to find a heavy

3 Hang Clean
Goal: Improve your ability to lift a heavy barbell after a workout

We will include stuff like this once a week for the next 2 months. We just finished a weightlifting cycle so your body should be used to lifting heavy. We put that bar after a workout to simulate the Open format stimulus.

Points of performance:

– Do not pace yourself on the workout just to lift heavy. Have in mind that if this type of workout might come out in February, the AMRAP AND the lift will be scored.

– This is a grippy workout, be wise and break the TTB from the beginning if your grip tends to fatigue quickly.

Movement Conditioning

C: Metcon (No Measure)

EMOM 10minutes

X reps of a weakness movement

Choose a weakness movement. This movement must be light (below 50% of your max rep). We will add sections like this with specific time zones to respect until the open. The goal with that is to improve your capacity for weaker movements.

Make sure you have enough recovery time to analyse and correct technical glass if necessary.

Points of performances:

– The number of repetitions must take a maximum of 30 seconds to complete.

– The movements we have tomorrow in the programming are Push Press and Thrusters so maybe don’t work on HSPU.

– Focus on form and quality.