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. World greatest stretch

5 repetitions/side

C. Specific

KB Warm-up

2 sets/arm

3 KB Single leg RDL

3 KB Hang Snatch

3/leg KB OH Lunges

3 Tuck Jumps


A: Metcon (Weight)

5 sets

1 Power Snatch

1 Hang Power Snatch

1 Squat Snatch

1 Hang Squat Snatch

Athlete: This is the first session of the new weightlifting cycle, please respect the %. We combined Power and Squat variation to focus on the pull.

Goal: Improve your max lifts

Points of performance:

Finish your pull

In order to be efficient you must perform a complete pull, which finishes with fully extended hips, knees and ankles. To reach this position, think about accelerating the bar up when this one is at mid thigh.


B: Back Squat (5×7@75%)

Goal: Complement the weightlifting main movement and increase leg strength in order to make your max rep increase.

Points of performance

Have the intention to create acceleration in the ascent

It has been proven that having the intention of moving up as fast as possible creates 10-15% more muscular fiber contraction. This also teaches your body to create speed in the ascent and could help you not to cave in the hole of your Snatch and your Clean.


C: Metcon (5 Rounds for time)

5 rounds, each for time

10 Alternated DB Thrusters @2 x 70/50lbs

25 GHD Sit-ups

25′ DB Lunges @2 x 70/50lbs

10 Burpees facing DBs

Rest 1:1
Goal: Improve your performance in short and heavy workouts

Points of performance:

– Thrusters: These should be heavy but doable unbroken

– GHD Sit-ups: Braced core at the bottom

– Lunges: Like the Thrusters, they will be heavy, think about your core tightness and stay upright.

– Burpee: Sprint them!

Open Athlete: DB weight: 65/45lbs


D: Metcon (No Measure)

Tall kneeling banded M

4 x 20

Hold 5 seconds at peak contraction every 5 reps