CrossFit Basinview – Deka Comp Open

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Warm-up (No Measure)

A. General

AMRAP 7 minutes

Bike 500m (erg)

30 double unders

15 V-ups

15 KBS @ light

B. Mobility

Front rack stretch

C. Specific

2 rounds @empty bar

10 Bent over row

10 High hang muscle clean and press

10 Front squats


A: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

15 Power Clean @115/75lbs

20 Burpee box jump over 24″/20″

25 GHD Sit-ups
Goal: Improve your performance in 12minutes time frame workouts

The 12 minutes time zone is one of the most used time zones in the Open. We designed this workout so you can move with high intensity until the end. Focus on consistency by moving with the same pattern on the Burpees from minute 1 to 12 and always cycle the barbell with the same number of reps. In other words, choose a plan, stick to it, see what happens and learn!


B: Metcon (3 Rounds for time)


3 x 750m @Fast

Rest 1:1
Athlete: These are not all out efforts, just move with consistency and focus on your breathing. The goal here is to build your comfort and confidence on the rower.

If you did the ramp test last week, try to hold 90% of the last minute you completed. So if you completed the minute at 300 watt, hold 270 for each 750m.


C: Snatch Grip Deadlift (5 x 3 @100%+ of best snatch)

Focus on form. The goal is to improve your capacity to lift a heavy barbell under fatigue. We chose the Snatch Deadlift to reduce potential technique error.

Points of performance:

– Lift the barbell with the same position as if you were performing a full Snatch, i.e. hips lower.

Movement Conditioning

D: Metcon (No Measure)

Open weakness work

10 rounds

AMRAP 45seconds

Rest 30seconds
Athlete: Choose a weak movement. This movement must be light (below 50% of your max rep). We will add sections like this with specific time zones to respect until the open. The goal with that is to improve your capacity in a weak movement.

Points of performances:

– The number of repetition must take a maximum of 30 seconds in the minute.

– Focus on form and quality


E: Metcon (Weight)

EMOM 12minutes

Alternate between

– 50′ Yoke carry

– 20 sec/side Side bends hold on GHD

– 8 Slam ball
Score is weight on Yoke.

Goal: Improve midline strength and stability

Points of performance:

– Braced core when moving with the yoke

– Neutral spine on the side bends hold

– Hip hinge on the slam balls