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

– Mid- traps

– Pecs

B2. PNF Box lat stretch

5 repetitions

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

– 5 seconds stretch, moving your chest toward the floor

C. Specific

10 Deep Squat Y raise

5 Box Jumps

5/5 Empty barbell OH Lunges (Snatch Grip)

5 Box Jumps

5/5 Empty barbell Hip Thrust

5 Box Jumps


A: Snatch (6 sets from 80-90%)

3 @80%

2 @85%

1 @90%

3 @80%

2 @85%

1 @90%

Score is your rep weight.

Athlete: This is the second week of our weightlifting specification phase.

Points of performance:

– You must go a LITTLE heavier than you did last week. Remember, the principle we use in this cycle is the PROGRESSIVE overload.

Focus of the day:

1. Stay above the bar

In order to pull the bar efficiently off the ground and bring it to an optimal position to create power, you (shoulders) have to stay over the bar. This means to not open the hips too quickly. Opening the hips too soon in the pull would put your shoulders behind the bar and reduce your ability to pull the bar high enough to get under it. Tips to keep the proper position are:

– Keep your weight balanced on your foot (your entire foot is on the ground until the bar meets the hips).

– Push your knees out as much as possible. In fact, your knees should touch your forearms in your starting position.

2. Reduce time in the air and maximize time with contact against the ground

If you want to be efficient in the receiving position, you have to be in contact with the ground as soon as possible after full extension. Because our goal is to maximize the stability of your reception, the sooner you apply force against the floor with your legs the better it is. Simply think about moving your feet quickly on the ground after extension.


B: Back Squat (6 sets from 85-90%)

4 @85%

3 @87%

2 @90%

4 @85%

3 @87%

2 @90%

Score is weight on last two reps.

Athlete: We continue to go up in your squat by increasing the weight. This week the weight starts to be really heavy, make sure to look at the points of performance and aim to respect/focus on them as much as you can!

Points of performance:

– Every rep has to be performed with good form. Use cluster sets if needed: Complete 1-2 reps, put the barbell on the rack, rest 10-20 seconds and perform the rest of the reps.

– BRACE YOUR CORE BEFORE EVERY REP. With these percentages, you must create a “natural belt” and make sure every muscle around your spine contributes to keep it stable.

– If you want to use the bounce, which is really okay, do not let your body drop fast from the top. Control the descent until 90°. This will create more muscle tension and help you go back up more efficiently.


C: Metcon (4 Rounds for time)

Every 4 minutes for 16 minutes

2 rounds

10 Cal Bike

50′ Sled Push @mod, walking
Goal: Improve your stamina and endurance.

This type of workout is designed to improve your capacity in workouts lasting 16-20 minutes. We use the progressive stages to create fatigue while allowing you to have enough energy in the last 4 minutes to push hard . The key here is to pace yourself on the first 2-3 stages to be at RPE 7-8/10. That being said, it doesn’t mean to sprint the 2 rounds to have more rest time. Just move smoothly and focus on your breathing.

Points of performance:

– This week we target especially the legs so it’s really important that you pace your first rounds. The legs are big muscles that use a lot of energy. This is something that you have to consider when you look at a workout. If you move with fast speed on an upper body movement, you will probably be a lot less out of breath than if you move with the same speed for a lower body exercise. When you look at a workout, think about how you want to “spread” your energy.

Sanctionals and Games level athletes: Aim to complete the 2 rounds in 2 minutes or less

Competitive Open athletes: Aim to have at least 1 minute of rest


D: Metcon (No Measure)

Split stance Paloff press

3 x 12/side
Goal: Stability