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

– Hamstrings

B2. PNF hamstring stretch

5 repetitions/leg

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

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

C. Specific

5/leg Face up Chinese plank + Knee drive

10 Hollow body rocks

5 Deep Squat Muscle Snatch

10 Arch rocks

5/leg Deficit Front Rack Lunges @45lbs plate for the deficit


A: Metcon (Weight)

EMOM 10minutes

Odd: 4-8 Bar Muscle-ups

Even: 6 Power Snatch @135/95lbs

Right after the EMOM, work up to a heavy 2 Squat Snatch
Goal: Pulling endurance

Points of performance:

Bar Muscle-ups

– 1 or 2 sets maximum

– Focus on acceleration on the way back of the swing

Power Snatch

– Unbroken! Goal is to improve cycling. Reduce the weight as needed.

Max Snatch

No fail! Do not try a weight if you’re unsure you’ll get it.


B: Metcon (4 Rounds for reps)

4 x AMRAP 2 minutes

2 Deadlift @295/175lbs

4 Burpee Pull-ups

Rest 1 minutes between amraps
Goal: Improve performances in short and Heavy workouts

Sanctionals and Games level athletes: 4+ rounds in each 2 minutes

Competitive Open athletes: 3+ rounds in each 2 minutes


C: Metcon (No Measure)

5 rounds not for time

20 TTB

50/’side Single KB Front Rack walking Lunges @24/16kg
Goal: Core endurance

This is not for time. Focus on quality.


D: Metcon (No Measure)

Ab wheel rollout

5 x 5 reps
Goal: Core strength