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

– Calves

– Mid-traps

B2. Child pose + Single arm Y raise on box or floor

5 lift/arm

– Hold every lift for 3 seconds

– Shoulder must stay parallel to the ground. Avoid rotation.

B3. Deep Goblet Squat + shift

5 repetition/side

C. Specific

5/leg Single leg Hip Thrust

5 Muscle Snatch arm only

5 Sots Press

5 OH Squat

5 Box jump + step down


A: Metcon (4 Rounds for time)

Every 5minutes for 20minutes

2 rounds

50′ Sled Push @mod, running

8 Thrusters @95/65lbs

12/8 Cal Row
Goal: Improve your performance in short and fast workouts

Points of performance:

– Move fast 🙂

– For the thrusters, aim to synchronize the knee flexion with the moment where the bar touches your shoulders. This will improve energy transfer from the bar to your body and increase your speed in the movement. Bending the knees too quickly would cause a bar crash and poor energy transfer.

– The weight on the sled has to be heavy enough to make your legs burn.


B: Metcon (Weight)

Floating Snatch Deadlift to power position

5 x 3 @90%
Goal: Body position in pulling portion of the Snatch

Points of performance:

– Shoulders stay above the barbell for the entire movement

– Until the bar is at the knee, hips and shoulders rise at the same rate.

– Use straps if you have some. Focus is not on grip here.


C: Metcon (No Measure)

3 sets

10 Reverse Nordic curl

Rest 30 seconds

30 Banded Hip Thrust

Rest 30 seconds