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. Plank to shoulder extension on Parallette

10 repetitions

C. Specific

2 sets

5 Floor facing M raise (hold 2 sec at peak contraction)

10 band pull apart

10/arm Band Strict press

5 Deep Squat muscle Snatch


A: Metcon (AMRAP – Reps)

AMRAP 4minutes

10 S2OH @135/105lbs

10 S2OH @155/105lbs

10 S2OH @185/125lbs

Max rep Shoulder to OH @205/135lbs

Last bar MUST not be above 75% of your max Jerk, scale accordingly.

This is a high volume day. This is why the load should not exceed 75% of your max. If it does, it will be too hard on your body and you may not be able to recover correctly.

Points of performance:

– Focus on positions here. Doing reps with the tension at optimal parts of your body could make a big difference. For example, you may want to do Push press with the lighter load(s) to go faster: this is a bad idea. Your triceps will fatigue too quickly and this will affect your heavier bars. Push Jerk all the way by using the legs and by making sure the tension is in your upper back and not on your shoulders is a better idea.

– Move smoothly with the same pattern from the first to the last rep.


Top 500 athletes: 10 reps + @205/135lbs

Top 10,000 athletes: 1 rep + @205/135lbs


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 18 minutes

100 Double unders

50 Wall Balls @20/14lbs

50 Pull-ups

50 Deadlifts @225/155lbs

Goal: Improve your performance in long chippers including weightlifting, gymnastic and metabolic conditioning

Points of performance:

– Have in mind that this workout is 18 minutes. Do not start too fast.

– Relax your shoulders on the Double-unders

– Break the Wall Balls to maintain your heart rate lower for the first half of the workout

– Aim for quality on the Pull-ups. Use your hips and keep your upper back engaged.

– Break the Deadlifts in short sets with short rest in between.


Top 500 athletes: At least on the Pull-ups of the 3rd round

Top 10,000 athletes: In the 3rd round


C: Metcon (Weight)

Seal Row

3 x 12 @AHAP

Rest 60-90 seconds between sets

3 seconds eccentric for every rep

Goal: Pulling strength-endurance

Points of performance:

– Control the descent of every rep.

– Do not hyperextend the spine, focus on your lats and upper back.


D: Metcon (No Measure)

Anti rotational landmine twist

3 x 6/side

Rest as needed between sets