CrossFit Basinview – Deka Comp Open

View Public Whiteboard

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

– Gutes

B2. PNF Elevated Pigeon stretch

10 repetitions/side

– 5 seconds pushing against the box with your knee

– 5 seconds stretch, moving your upper body toward the box

C. Specific

2 sets

10/10 Goblet Cossack Squat

30 seconds Glute march

5 Elbow rotations



50’ Broad jump or 5 High Box jumps


A: Metcon (Weight)

Bench Press

5 x 10 @RPE 8/10 or 70%
Goal: Upper body strength-endurance

Points of performance:

– Shoulder blades are together, driving into the bench.

– Feet are in contact with the floor for the entire repetition

– Last reps are hard to perform but sets are doable unbroken


B: Metcon (Time)


Deadlift @275/175lbs

Deficit Strict HSPU @4/2”
Goal: In this cycle, we want to improve your capacity in workouts including heavy Deadlifts

You will therefore be asked to do heavy Deadlifts every week and the weight will increase week after week.

Points of performance:

– You may break the sets here, no need to do everything unbroken (for both movements).

OPEN athlete:

Scale to regular strict HSPU or Box HSPU or DB strict press


C: Metcon (Weight)

Bent over landmine row

3 x 10

Tempo: 3-0-X-1