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

– Hip flexor

B2. Seated T-spine extension

2-3 set of 5 deep breaths

Try to reach more ROM every time you exhale

B3. Shoulder extension

5 reps

C. Specific

2 sets

5/5 Face up Chinese plank + Knee drive

5 Hand release Push-ups

10/8 Cal row @hard


A: Weighted Strict Ring Dip (Weight)

1 rep max
Athlete: In order to improve your Muscle-ups, we did a lot of ring dip sessions lately. We therefore decided to test it and see how strong you are in that movement!

Goal: Test your pressing strength

Points of performance:

– Keep the rings as close as possible to your body.

– Make sure your whole body is moving up and down in one solid piece. Core tight!

– Move in full range of motion.


B: Metcon (Time)

5 rounds

30/25 Cal Row

25 Push-ups

20 GHD Sit-ups
Athlete: 8/10 Perceived effort

Goal: Upper body endurance

Points of performance:

GHD Sit-ups

– Braced core. Do not let your spine hyperextend.


– Go for big sets. Reach failure, pump city!

Cal row

– Consistency. Sustained effort.


C: Metcon (No Measure)

HS walk

Play with obstacles for 10-15 minutes
Goal: Work on skills and have fun! It’s christmas time, enjoy!


D: Metcon (Weight)

3 sets

12 Standing Banded T’s

20 Straddle Leg lifts

50’/side Sandbag Carry on shoulder @Heavy
Goal: Strengthen upper back, psoas and sides of your core.




E: Metcon (No Measure)

Go for a long walk, easy run or a swimming session @easy

30-45 minutes
Athlete: Finish the week with some low intensity work, enjoy moving and breathing easy. You deserve it ! 🙂