CrossFit Basinview – Deka Comp Open

View Public Whiteboard

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. Wall slide

10 repetitions slow and controlled

C. Specific

5/side Banded ankle mobility drill

50’ Death march @2xlight DBs

5/side Diagonal band Pull apart

5/leg Shrimp squat


A: Metcon (Weight)

3 sets

3 Split Jerk

25′ OH Walking Lunges

@Score is total load

Rest 6 minutes then B
Goal: Improve split jerk receiving position

This should teach you what is your optimal overhead position. Indeed, when you’ll be doing the lunges, you will need to have the bar at the perfect spot.


B: Metcon (No Measure)

5 rounds for quality

10 Deadlift @245/165lbs

20 Pistols

20 GHD Sit-ups

Rest 4minutes then C
Goal: Midline and leg endurance

Points of performance:

– Move with good form on the Deadlift. Do not rush the repetitions.

– Keep your core braced on the GHD. It is super important in this workout.

Movement Conditioning

C: Metcon (Time)

3 rounds

100′ HS walk

100 Double unders

Rest 2minutes then D
Goal: Improve your HS walk after Deadlift volume

The double unders are there only to keep your heart rate higher since we are in the fitness phase.


D: Metcon (Time)

100 Cal Bike erg for time
Goal: Cardiovascular endurance

Points of performance:

– Consistency

Sanctional level athletes target: Sub 5:30

Competitive Open athletes target: Sub 6 minutes