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

– Calves

B2. Deep Squat ankle shift

5 shifts/side

C. Specific

2 rounds

10 empty barbell Glute bridge

5/5 empty barbell OH Lunges

5/5 Single arm ring row

30 Single unders


A: Metcon (2 Rounds for time)

2 Rounds

8 Heavy Thrusters @185/125lbs

4 Rope Climbs

50 Double-unders

Rest 3minutes

Repeat the 2 Rounds
Goal: The main goal here is to improve your ability to combine a heavy pressing movement with a pulling movement.

Points of performance:


– They should not necessarily be done unbroken.

Rope Climb

– Focus on jumping as high as you can and to keep your arms straight when you move your feet up.


Relax. Your. Shoulders.


B: Push Jerk (Work up to a heavy 5 Reps )

Goal: Heavy OH pressing movement under fatigue

Point of performance:

– Have in mind that your shoulders and your upper back will be tired here.

– Focus a little more than usual about your position when you dip and drive.

– Make sure the bar stays connected to your shoulders without slipping down in your drive. Stay upright.


C: Metcon (2 Rounds for time)

2 rounds of


Cal Ski


Rest as needed between rounds
Goal: Improve your pressing endurance.

Points of performance:


Sustained pace.


Advanced: Strict

Intermediate: Kipping

Do strict HSPU only if you can perform each set in 3 sets with short breaks. Keep in mind that the goal is endurance, not strength. You have to move with some speed.


D: Metcon (No Measure)

Hollow body hold + Band W

3 x 15

Hold 5seconds every 5 reps
Goal: Strengthen the snap back portion on the ring Muscle-ups

Points of performance:

– Keep your ribs in and your legs together in order to maintain a solid hollow position.

– Pull your hands just above your head in the W.