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


A: Metcon (Weight)

5 sets @50%

2 Tempo Clean*

2 Front Squats to Jerk**

*Slow first pull

*Perform a front squat then a jerk (split or push)
Goal: Get nervous system ready for next section

Points of performance:


– Timing, The tempo allows you to feel the bar and target the right moment for acceleration.

Front Squats:

– Focus on keeping torso tension and vertical movement.


– Think about driving the bar up and slightly back.


B: Metcon (Time)

2 rounds of


Hang Power Clean

Front Squat

Competition @ 155/105lbs

Open @ 135/95lbs

Goal: Barbell endurance. Goal is unbroken sets.

Points of Performance:

Hang power clean:

Stay strong. If this weight is light enough to “bounce”, go for it. If you’re looking to challenge yourself with the weight here bouncing will be hard to control. The heavier the load is for you the closer you’ll have to be to the traditional weightlifting technique. If this is heavy for you, take the time to return the bar at the hip and reset the grip. Lower the bar to above the knee and create momentum through tension.

Front Squat:

Don’t rush but don’t waste time. The goal is to go unbroken so if you move too quickly for your capacity and rush into the S2OH, you may drop the load simply because you were unstable. Assess where you are with this struggle and move accordingly.


Wider feet for added stability.


C: Metcon (Time)

For time

75 Wall Balls @20/14lbs

50 GHD Sit-ups

200′ Sled Push @moderate

50 GHD Sit-ups

75 Wall Balls @20/14lbs
Goal: Work capacity/endurance

Keep moving, this means taking the right amount of rest at the right time.


D: Metcon (Weight)

Turkish get-up

Accumulate 15 repetition/side
Go heavy, challenge yourself.