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 reps/leg

– Contraction for 5-10 seconds pushing against the band with your foot

– Stretch for 5-10 seconds, pulling your foot back with the band

C. Specific

25’/arm Bottom up KB Carry

5/5 Knight banded Y

5 Banded W

5 Banded Strict Press


5 Wall Ball @30/20 +++, 12 feet

Do it with a heavy slam ball if you have one


A1: Metcon (AMRAP – Rounds and Reps)

Death by:

Clean + Lunges @185/125lbs or 60% of max Clean

Minute 1: 2 Clean + 2 Lunges (1 per leg)

Minute 2: 4 Clean + 4 Lunges (2 per leg)

Minute 3: 6 Clean + 6 Lunges (3 per leg)


Rest 3 minutes, then B2
Goal: Lower body strength-endurance

This is gonna be fun! We want to challenge you before the deload week. It will be hard, you will want to quit, but it’s time to prove that you’re willing! Nobody’s got time for quitting.

Points of performance:


Focus on your form please. Make sure your hips and your shoulders raise back up at the same rate.


Focus on the lift off. Your glutes will be tired from the Lunges and it may cause your hips to raise first. Concentrate on keeping the shoulders above the bar by maintaining upper AND lower back tension.

A2: Metcon (Weight)

Work up to a heavy 2reps Clean TNG


B: Metcon (Time)

5 rounds for time

5 Deadlift @315/225lbs

10 Strict HSPU

20 Box Jumps 24″/20″
Goal: Deadlift/HSPU combination

Because the Open is rapidly approaching, we have to make sure you improve specific/classic combinations like this one. Deadlift and HSPU are hard together because they both use the posterior chain. That being said, there are some things you can do to reduce the effect of one on the other.

1. Use a close grip on your Deadlift to reduce upper back fatigue

2. Keep your head neutral on your Deadlifts. Raising your head too much up will create unnecessary upper back fatigue specifically on your traps.

3. Avoid waiting at the top of your HSPU. Reduce time under tension as much as possible.

Points of performance:

Deadlift: Unbroken all the way

Strict HSPU: Consistency in your sets. Break from the beginning if you know that you will crash after the first rounds. If your max rep is less than 5, then perform 5 strict and 5 kipping every round.

Box Jumps: Just keep moving, do not rush them.

The target below considers that you can do the Deadlift unbroken. If 315/225 is super heavy for you, it may take you longer and it’s okay. It’s just gonna be a little reminder that you need to work on your Deadlift, a thing that we will do until the Open.

Sanctional/Games level target: Sub 7:30

Competitive Open level target: Sub 10:00


C: Metcon (No Measure)

Reverse Hypers

3 x 12 @light

Rest 60 seconds between sets

Hold every 4th rep for 5seconds
Athlete: A strong back is a healthy back!

Goal: Lower back decompression

After the workout, you may find that your body has been beat up. It’s normal, we are in the last weeks of the weightlifting specification phase so the intensity is really high. This exercise should help you decompress your lower back by increasing blood flow in the region.