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

– Mid traps

B2. Prayer stretch

3 x 5 deep breaths

C. Specific

2 sets

7/7 Single leg RDL + knee drive

5 Muscle Snatch in deep Squat

5 Seated high vertical jumps


A: Snatch (4 x 1+2)

4sets of

1 Snatch high pull

2 Squat Snatch



This is the third session of the new weightlifting cycle, please respect the %. We combined a high pull with 2 Squat Snatch to fatigue the pulling portion and force you to be quick in the turnover.

Goal: Leg drive focus

Points of performance:

– Be snappy in the reception:

The quicker you create tension in your whole body, the stronger and more stable you will be. So, as soon as you complete your extension, pull yourself under the bar as fast as possible to lock your elbows and apply force against the ground with your legs.


B: Back Squat (10 x 3 @85%)

Rest 2 minutes between sets

Goal: Moving a barbell a bit heavier than last week and continue to stimulate your body in order to make strength gains.

In this progression, we intentionally increase the weight slowly. Always be confident when you’re under the barbell. You should not worry at any moment about not going up.

Points of performance:

– Everything moves in harmony: No stripper Squat, no knee cave… Think about moving well and efficiently.


C: Metcon (Time)

10 rounds for time

10 Cal Bike

6 Bar Facing Burpees

3 Power Clean @225/155lbs
Athlete: Having only 3 reps gives you the chance to move fast here. Even if you’re out of breath after completing them, you can move a little slower on the bike and the burpees.

Goal: Improve your capacity to move a mod-heavy bar for multiple reps with short breaks between them.

Points of performance:

– Move fast on the cleans !


D: Metcon (Weight)

3 sets

30 seconds Tall kneeling D-ball hold (hugging)

60 seconds Mini band side walk
Tall kneeling D-ball hold:

– Knees are on the ground and the upper body is upright.

– Hold the ball at the chest.

Mini-band side walk:

– Hips and knees are slightly bent

– Keep the tension in the band for the entire 60 seconds

– Make it burn!