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

– Hamstrings

B2. Deep Squat + ankle shift

10 repetitions/side

C. Specific

2 sets

5/leg Deficit Reverse lunge (2 seconds pause at the bottom)

5/leg Psoas march


5 Slam ball

5 Box Jumps


A: Metcon (Weight)

E3MOM for 12 minutes

12/10 Cal Assault bike

9 Deadlift @ascending weight

6 Hang Power Clean @ascending weight

First set @40% of your Clean
Goal: Improve barbell cycling with a high heart rate

Points of performance:


Have in mind that this movement is there to increase your heart rate, not to destroy yourself. The main portion of the section is the barbell, do not use all your energy on the bike!

Deadlift + Hang Power Clean

– Unbroken sets.

– Try different Hang Clean techniques here. We are in training, it’s time to experiment. I’m not a fan of the bounce technique but sometimes it may be the right choice in competition so you need to be comfortable with it.


B: Metcon (Time)

For time

8-6-4-2 Burpee Ring Muscle-ups

80-60-40-20 Double-unders
Goal: Gymnastic stamina

Points of performance:


– Focus on your body position: Legs together, fast hollow contraction on the back swing, tight body on the receiving position of the dip. Your arms will be tired because of the burpees, don’t be sloppy.

Double unders

– Relax your shoulders


C: Metcon (No Measure)

Single leg banded KB RDL

3 x 12/side
Goal: Post chain strength