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 straps

– Glutes

B2. Prayer stretch

2-3 sets of 5 deep breaths

Rest as needed between sets

C. Specific

2 Sets

4/4 Single leg Hip Thrust

4 Deep Squat Muscle Snatch

4 Sots Press

4 Box jumps or stairs jumps (1 ascent)


A: Back Squat (E3MOM for 15 minutes: 5reps @82%)

Goal: Leg strength

Points of performance:

– In this cycle, the Squat is an accessory work for the weightlifting lifts that are our main priority.


B: Metcon (4 Rounds for time)

E4MOM for 16 minutes

2 rounds

10 Burpees box jump over 24″/20″

20 Alternated DB Snatch 50/35lbs

If you complete the required number of repetitions in under 3 minutes, add 2 reps to each movement.
Goal: Improve your stamina and your endurance.

This workout is designed to improve your capacity in workouts within the 12-20 minutes time frame. 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 said, it means you should not sprint the 2 rounds to have more rest. Just move smoothly and focus on your breathing.

Points of performance:



C: Metcon (No Measure)

Banded good morning

3 x 12reps

Rest 60-90 seconds between sets
Goal: Post chain strength-endurance

If correctly performed, good morning is a great tool to improve your glute and hamstring strength. In order to reach full benefits of this exercise, make sure the movement is at the hip and not at the knee.


D: Metcon (Time)

Accumulate 10minutes of elbow plank
Goal: Core endurance and mental toughness

Challenge is unbroken.

Open: Accumulate 6minutes