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

– Glutes

B2. Hip 90/90

10 repetitions/side

C. Specific

2 sets

5 Banded Y OH Squat

5/leg Glute bridge

5 Box Jump + step down


A: Metcon (Weight)

Work up to a heavy 3-positions Squat Snatch

From the floor

From low hang (below knees)

From hang (above knees)
Athlete: In this cycle, the end of the week means lifting heavy weights. This week we use a Snatch complex and focus on pulling.


B: Metcon (Time)


15 Wallballs @20/14lbs

10 Box Jumps @24″/20″

Right into


Deadlift @245/155lbs

50′ HS Walk after each set
Goal: Improve your capacity in workouts including heavy Deadlifts

The first workout here is meant to fatigue your lower body before the Deadlift. That being said, do not sprint in this one, keep your energy for the second portion.


C: Metcon (No Measure)

Collar stability drill

5 repetitions/side
Goal: Improve lower body stability and reduce risk of injury