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

– Hip flexor

B2. Seated T-spine extension

2-3 set of 5 deep breaths

Try to reach more ROM every time you exhale

C. Specific

2 sets

5/5 Face up Chinese plank + Knee drive

5/5 elbow plank + reach through

10 Mini band oscillations


A: Metcon (Weight)


5 Strict Press

3 Push Jerk

@ascending each set

1. Improve pressing strength

2. Improve the use of your upper body on the drive of the Jerk. Doing strict press right before the Jerk should make you use your arms more at the end of the drive.


B: Metcon (Time)

For time

100 Double-unders

50 Wall Balls @30/20lbs

30 Burpees

50 Wall Balls @30/20lbs

100 Double-unders
Goal: Pressing endurance and stamina

Today we are doing a chipper because our goal is to have you move continuously for a long-ish period of time. It’s in this type of workout that we see which one of you has the courage to go on and who will stop moving.

Points of performance:

– Consistency


C: Metcon (No Measure)

Band Rotation

3 x 10/side

Hold 2 seconds at peak contraction for every repetition