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 banded hip mobilisation

10 repetitions/side

C. Specific

2 sets

5/leg Single DB Bulgarian Split Squat

5/leg Single DB Bulgarian Split Squat hold + Strict Press

5/leg Single leg Hip Thrust

30 Single unders

Then 15 Jumping Squat increasing power every following rep.


A: Clean and Jerk (6 sets from 82%-92%)

3+1 @82%

Rest 90-120 seconds

2+1 @87%

Rest 90-120 seconds

1+1 @92%

Rest 90-120 seconds

3+1 @82%

Rest 90-120 seconds

2+1 @87%

Rest 90-120 seconds

1+1 @92%

Goal: Improve your Clean and Jerk

Focus of the day:

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 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 (the 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.


B: Back Squat (4 x 1 @92%)

Rest 2-4 minutes between sets

Athlete: In your ramp up, perform 3 high box jumps between weights. This will stimulate your CNS. You will feel more explosive.

Goal: Leg strength

Points of performance:

– Continue to focus on your form by following these 3 steps for every rep:

1. Unrack the bar with confidence: a lion attitude. Do not just put the bar on your shoulders. Pull yourself hard underneath telling yourself that you’re ready to lift!

2. Move back the same way EVERY TIME. If you feel good doing 3 steps back, ALWAYS do the same exact 3 steps.

3. Brace your core and squat!


C: Metcon (Time)

For time

150 Wall balls @30/20lbs
Athlete: Deka Comp Challenge of the week: “Pandemic Karen” (She gained a bit of weight!). Tag us at @dekacomp on instagram with your time!

Goal: Leg endurance

Points of performance:

There is 2 ways to attack this workout:

1. Test your limit by doing a super big set first.

If you choose this strategy, it’s because wallballs are one of your strengths. If this is your case, it’s really important to know what is your limit. By limit I mean: How many reps can you do unbroken ? Does this effort allow you to keep moving for the rest of the workout ? If so, how many reps can you do unbroken without dying for the rest of the workout ? These are things that you must know when you compete if you want to give the optimal performance.

2. Rely on smaller and consistent sets. This is a more conservative strategy. But again, as an athlete, you must know what is the optimal number for you. Test it!

Sanctional/Games level target: sub 7 minutes

Competitive Open level target: sub 10 minutes


D: Metcon (No Measure)

Glute ham raise

3 x 8