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

– Hamstrings

B2. PNF hamstrings stretch

5 repetitions/side

– 5 seconds contraction, pushing against the band with your foot

– 5 seconds stretch, pulling your foot back with the band

C. Specific

Empty barbell warm-up

7 Snatch Deadlift

7 Snatch high pulls from high hang

7 Back Squat

7 Snatch grip Push Jerk (Behind the neck)


A: Metcon (Weight)

Work up to a heavy complex for the day

3 Cleans

3 Front Squats

3 Jerks
Athlete: NO FAIL! Clean can be squat or power, your choice.

Goal: Keep CNS activated during the transition week.

Do not go for a max effort today. Just go heavy with a good form. You should feel strong on your last attempt.

Points of performance:

– Rest as needed between each set.

– Tight low AND upper back on the pull

– Chin and elbows high on the Front Squat

– Barbell stays in contact with the shoulders on the dip of the Jerk


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

50 Wallball @20/14lbs

25 Pull-ups

15 Cal Run on assault runner or 200m Run
Goal: Stamina

Sanctionals and Games level athletes:

– Break Wallballs in two sets max!

– Aim for unbroken pull-ups (only if you did pull-ups in the past weeks)

– Comfortable pace on the run. Shake your arms and keep your shoulders relaxed

– Workout goal: 270 reps +

Competitive Open athletes:

– Be consistent on your wall ball sets. Choose a plan and stick to it for the entire workout.

– Break the Pull-ups. Short rest between sets. Move with quality.

– Comfortable pace on the run. Shake your arms and keep your shoulders relaxed

– Workout goal: 230 reps +


C: Metcon (No Measure)

EMOM 10minutes

15/10 Cal Ski
Goal: Power endurance on the Ski erg

Have in mind that this may be hard after the Pull-ups.

Push hard but not all out. Aim to complete the 15/10 cals with 5 seconds difference maximum.


D: Metcon (No Measure)

Glute ham raise

3 x 8reps

3seconds eccentric (going down)
Goal: Post chain strength