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

– Hamstring

B2. PNF hamstring stretch

5 repetitions/leg

– 5 seconds contraction pushing against the band with your foot

– 5 seconds stretch, pulling your foot back with the band

C. Specific

5 Snatch grip bent over row

5 Muscle Snatch from high hang

5/5 empty bar OH lunges

20 Plate in and out fast


A: Metcon (No Measure)

OPG Workout 3

(Online Proving Ground the Online competition by Deka Comp)

To be announced

(Friday 5pm EST)

Follow us on instagram @dekacomp for the details of the workout
Skill tested in this workout: Muscular endurance


B: Metcon (No Measure)

OPG workout 4

To be announced

(Friday 5pm EST)
Skill tested in this workout: Strength-endurance