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

– Mid-traps

B2. Full tuck HS hold

2 x 10 seconds

C. Specific

5 Slow snatch high pull

5 High pull into Snatch

5 Jumping back Squats


A: Metcon (Weight)

5 sets @50-60% of 1RM

3 Snatch High Pull

1 Paused Squat Snatch*

*1sec Pause at reception above parallel
Goal: Improve positioning

Snatch high pulls

Be patient and wait for the bar to meet the hips before pulling your elbows up.

Paused Squat Snatch

This exercise is programmed here to teach you to receive the bar above parallel so you can slow it down with your legs and be more powerful in the squat. Receiving the barbell high enough will also help you to be more stable at the bottom of the OH Squat.


B: Metcon (Weight)

5 sets @ascending

1 Squat Snatch

1 Hang Squat Snatch

First set @60%
Score is heaviest weight used.

Goal: Transfer the points of performance worked on in the previous section

Work up to a RPE 9/10 for the day. No miss.


C: Metcon (Time)

With a weight vest 20/14lbs

3 rounds for time

40/30 Cal Assault bike

10 Ring Muscle-ups

100 Air Squats
Goal: Improve your performances in long workouts including heavy gymnastic movements (improve your capacity to take volume)

Points of performance:

– Consistency on the bike

– Fast turnover on the Muscle-ups.

– Pace your Air Squats so you can keep moving.

– Throughout this workout, you should be flirting with the dark zone. Do not reach failure and crash. Challenge yourself to be lightly outside of your comfort zone.


D: Metcon (No Measure)

4 sets

8 Seated Double DB Press*

Max time L-Sit Hold

*Hold 1sec at forehead level in the descent