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

– Mid-traps

B2. Mini-band wall slide

10 repetitions

C. Specific

5/ankle Goblet Squat + ankle shift

5 Snatch press under

5 Sots press

5 Bent over row (snatch grip)


A: Metcon (Weight)

Work up to RPE 8/10

1 Snatch balance

2 OH Squats
Goal: Improve your comfort and balance in the receiving position.

Points of performance:

– Perfect form!!! Use a mirror if possible to see your imbalances.

– Think about the tension in your upper back.

As soon as you unrack the bar, focus on activating your upper back and apply an upward pressure with your hands against the barbell.


B: Metcon (Time)

4 rounds for time

15 TTB

12 Deadlifts

9 Thrusters


Men: 95-115-135-155lbs

Women: 65-75-95-105lbs

Goal: Barbell cycling and grip endurance

Points of performance:

– Since we want to improve your grip endurance here, aim for long sets on the TTB.

– Challenge yourself with the barbell and try to break the 21 reps (12DL + 9T) only once every round.


C: Metcon (No Measure)

4 sets

20/20 Banded Clam shell foot on wall

20 Unweighted Glute bridge

3/side turkish get up