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

– Lats

B2. T-spine extension on Bench

5 reps

Push for 5 seconds against the box with your elbows

Relax for 5 seconds trying to reach as low as possible with your chest (Not with your head)

C. Specific

10/leg Empty barbell RDL

10 Empty barbell Bent over Row

10 Band Y + OH Squat


A: Metcon (Weight)

Banded Deadlift

Every 30 seconds for 6 minutes

3 @50-60% + bands
Goal: Improve your ability to move up with some speed

Points of performance:

– Braced core please. This means holding pressure in your belly, not a hollow contraction.

– Goal is not necessarily to create as much speed as possible in the ascent, but to complete a high volume of reps with a force in the opposite direction and with a short amount of rest.


B: Metcon (Time)

For Time


Air Squats


Cal Assault Bike (-5 each set for women)

wear a weighted vest 20/14lbs
Goal: Bodyweight endurance capacity

Points of performance:

– Perceived effort of 8/10 all the way. This is the end of the deload week, do not push too hard. Just enough to finish this conditioning piece sweaty and breathless.


Top 500 athletes: Sub 20 minutes @RPE 8/10

Top 10,000 athletes: Sub 22 minutes @RPE 8/10


C: Metcon (No Measure)

3 sets

12 KB Swing @24/16kg

rest 30 sec

30 sec Plank plate drag

Res 30 sec