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. Foam roller + mini-band wall slide

10 repetitions

C. Specific

2 sets

10 Banded lat Pulldown

20 sec Full tuck HS hold

5 Jumping Squat


A: Metcon (Weight)

Work up to a heavy complex

2 Hang Power Clean

1 Front Squat

1 Squat Clean
Goal: Improve your Clean

The purpose of the complex here is to fatigue your pull with the Hang Power Clean and fatigue your leg with the Squat prior to perform the Squat Clean

Points of performance:

Finish your pull

Be patient before pulling yourself under the bar.

Use the descent to make the ascent more efficient

Receive the bar above parallel in order to slow it down and be more efficient in the way up.


B: Metcon (No Measure)

EMOM 14minutes

Odd: 4-6 Bar Muscle-ups

Even: 40 Double unders + 6 Deadlift @225/155
Goal: Improve your performance in workouts including 2 style of pulling movements

Points of performance:

– Focus on quality reps in the Muscle-ups

– Focus on hip hinge in the Deadlifts


C: Metcon (3 Rounds for distance)

3 sets

20-30 seconds Fat Grip hang hold on Pull-up bar

Max distance Pinch grip Plate carry @2 x 45/25lbs

30 Double-unders

Rest 30 seconds
Goal: Improve grip endurance