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

– Quads

B2. PNF quad stretch


– Contraction for 5 seconds pushing against the band by moving your foot down

– Stretch for 5 seconds by pulling your foot up with the band

C. Specific

2 sets

5/5 Single leg hip thrust

5 Negative Chin-ups (For T-spine mobility)

50’ Broad Jumps

5 Slam ball


A: Metcon (Weight)

Work up to a heavy complex for the day

3 Snatch high pull from blocks

1 Snatch From blocks
In this cycle, the end of the week means lifting heavy weights. This week we use a Clean variation and still focus on pulling. This is why we use the blocks here, to make you create acceleration from a dead point.


B: Metcon (Time)

For time


Air Squats



Deadlift @315/225lbs
Goal: Lower body pulling with mod-heavy weight

Points of performance:

Air Squat: Move with a consistent pace

Double-unders: Do your best

Deadlift: The weight on the bar should represent approximately 65% of your 1RM. That said, if you’re the type of athlete that is really good with high % and 315/225 is way more than 65%, have in mind that you should be able to perform every set dropping the bar only once/set. Focus on your form. No bouncing.


C: Metcon (No Measure)

Banded Reverse hypers

3 x 12