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

– Pecs

B2. Prayer stretch

3 x 3 long breaths with extended spine

C. Specific

5 Scap pulls

Then, with an empty barbell,

5/5 Snatch grip RDL

5 Push Press

5 Snatch high pull with arms only

5 Tall Snatch


A: Metcon (3 Rounds for reps)


3 x Max rep TNG @185/125 or 70%

Rest as needed between sets
Like last week for the Clean, the purpose of this section is to force you to finish your pull. When your legs will start to be tired, you will need to use everything you have to bring the bar over your head. You will therefore exaggerate your pull. This is also obviously to improve your barbell cycling endurance.

Goal: Barbell cycling

Points of performance:

– Make sure to rest long enough between sets.

Sanctionals and Games level athletes: 10+

Competitive Open athletes: 6+


B: Metcon (Time)

For time

5-4-3-2-1 Deadlift @315/225lbs

10-8-6-4-2 Bar Facing Burpees
Goal: Post chain strength-endurance

Points of performance:

– We are at the end of the Deadlift cycle, make sure to use a weight that is lighter compared to last week. Have in mind that we test next week. Do not fatigue your back too much.

– Deadlift must be performed unbroken, pace yourself on the burpees accordingly. Goal is just to move a light ish load before the max on Monday.

Sanctionals and Games level athletes: Sub 3:30 minutes

Competitive Open athletes: Sub 4:30 minutes

Odd Object

C: Metcon (Weight)

Seal Row (Supinated grip)

3 x 8 @RPE 8/10

Rest 60 seconds between sets
Goal: Upper back Strength endurance

This section complements the heavy Deadlift. We programmed the Seal variation to reduce lower back tension.

Points of performance:

– In the eccentric phase, every portion of the movement is controlled. Do not reach muscle failure.



D: Metcon (No Measure)

3 sets

6-8 Paused Glute ham raise

20 Empty barbell good morning

Rest 90-120 seconds
Goal: Post chain strength + endurance

Do not reach muscle failure. Move with good form.