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

– Lats

B2. PNF banded mobilisation

5 repetitions/side

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

– 5 seconds stretch, letting the band pull your elbow back

** It’s really important that your upper body angle stays the same for the entire duration of the 5 repetitions. No hyperextension, neutral back.

C. Specific


5 Box Jump + step down or Broad Jumps

3/3 KB Snatch @mod-heavy

10 Air Squats


A: Snatch (EMOM 12minutes 60-75%)

Minutes 1,2,3: 2+1 @60%

Minutes 4,5,6: 2+1 @65%

Minutes 7,8,9: 1+1 @70%

Minutes 10 to 12: 1rep every 30 seconds @75%

Score is weight used for minutes 10 to 12.

2+1 = 2 Power Snatch + 1 Squat snatch

Goal: Maintain your CNS stimulated during the deload week with explosive movements

Since we are in the deload week, the intensity must be lower. In this section, we reduce the intensity by using lighted weight. MAKE SURE YOU USE LIGHTER WEIGHT THAN IN THE LAST WEEKS! If you want to have optimal recovery results and create surcompensation, you HAVE to respect this principle.

Points of performance:

– Focus on bar acceleration above the knees.

– Maximize time in contact with the floor. Pull yourself fast under the barbell after FULL extension.


B: Metcon (Time)

4sets of

2 rounds

8 Front Squats

10 TTB

8 Burpees facing bar

Rest 1:1


Men 115-155-185-205lbs

Women 75-105-125-145lbs
Goal: Improve your performance in short workouts with heavy-ish bar

Points of performance:


Since we are in the deload week, the weight on the barbell should NOT be super heavy. If the recommended weights are too much for you, do not hesitate to scale. Heaviest bar shouldn’t be more than your 75%


Smooth and unbroken sets. Do not reach the point where you struggle. Break the 10reps in order to perform easy reps all the way. The total volume of 80 reps is intentional, do not do more!


Be consistent on the variation you choose to use. If you start with step-up then use step up for every reps. You wanna teach to body a pattern it can learn and progress with.

Perceived intensity should be at 7/10

Sanctionals and Games level athletes: Between 2 and 3 minutes using the proper perceived intensity

Competitive Open athletes: Between 2 and 4 minutes using the proper perceived intensity


C: Metcon (No Measure)

3 sets

50′ Death march

Rest 30 sec

60 sec Weighted Wall sit

Rest 30 sec
Goal: Lower body strength-endurance and control

Points of performance:

– Death march: Make sure to control every portion of the movement and keep a neutral back position.

– Wall sit: Hold in a weak angle. For example, if you know that you have trouble with the highest portion of your squat, then hold with a 135° knee angle. If you have trouble in the deep Squat, then hold at 80° or less, etc.