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


A: Metcon (Weight)

Snatch technical

5 sets @light

2 Drop snatch

3 Sotts presses

Rest 60 sec between sets
Goal: Receiving position stability

Points of performance:

– Make sure your receiving position is the exact same as when you do a heavy Snatch. Teach your body to always move the same way.

– Do not just drop underneath the bar, actively press yourself under it!

– If you cannot perform the sotts press with good form, it’s a wake up call for you to work on mobility!


B: Metcon (Time)

EMOM 6minutes

6 Hang Power Snatch @95/65lbs

30 Double-unders
Score is slowest round.

Goal: Improve your pacing in light barbell cycling

Points of performance:

– Perceived effort of 8/10. Do not sprint the 2 exercises, be consistent.


C: Metcon (Time)

20 rounds for time

2 Ring Muscle-ups


10 Air Squats
Goal: Gymnastic volume

Points of performance:

– Focus on your form.

– Create speed when moving back on your Muscle-up swing.

Sanctionals and Games level athletes: Aim sub 11-12 minutes

Competitive Open athletes: Aim sub 15 minutes


D: Metcon (No Measure)

Tabata (8x 20sec ON/10sec OFF)

Alternate between:

Banded Skullcrushers

Empty barbell Biceps curl
Goal: Blood flow in elbow region