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

– Quads

B2. PNF Quad stretch

5 repetition/leg

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

– 5 seconds stretch, pulling your foot up with the band


Single DB warm-up

7/7 Single leg RDL

7/7 bent over row

50’ Broad Jumps

7/7 Front Squat (2 seconds pause at the bottom)

7/7 Hang Clean

50’ Broad jumps


A: Back Squat (3 x 5 @75%)

Rest 2-3 minutes between sets

Athlete: Like for the A section, we reduce the % to help your body recover from the past weeks. Please use the prescribed percentage. As of next week we start to use heavy % so you HAVE to be fresh and ready.

Points of performance:

– Aim for speed in the ascent.

– Focus on your form. Teach your body how to move well and make every rep the same.


B: Metcon (Time)

4 rounds for time

800m Run

30 Pull-ups

20 DB Clean @2×50/35lbs
Goal: Maintain capacity in longer and light workouts.

Points of performance:

Just remember that we are in deload. Keeping a 85% effort in your workout this week would be optimal.


C: Metcon (No Measure)

EMOM 8minutes

A) 10 Single leg Swiss ball leg curls + side plank (Both right)

B) 10 Single leg Swiss ball leg curls + side plank (Both left)
Athlete: In the minute, perform 10 repetitions of leg curls and side plank for the remaining time.