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

– Hip flexor

B2. Elevated arch to hollow position

5 repetitions slow and controlled

C. Specific

10 Banded Pulldown

5/leg Single leg Pike ups seated on floor

5 Floor facing W-Y

5 Scap pulls


A: Metcon (No Measure)

5 sets

3 Box lat to fly

2 Jumping lat to fly with transition over the bar
Goal: Improve position in the swing of the muscle-up in order to create more speed and be more efficient.



B: Metcon (5 Rounds for reps)

5 sets

10 CTB

Max unbroken Bar Muscle-ups

60 seconds easy bike
Goal: Improve your gymnastic capacity

Points of performance:

– Advanced: 10 CTB into Bar Muscle-ups

– Intermediate: Rest 15-20 seconds after C2B before doing the Bar Muscle-ups

– If CTB and Bar Muscle-ups are new movements for you, then do :

5 sets

60 seconds max reps bar muscle-ups

10 Ring rows

60 seconds easy bike


C: Metcon (Time)

2 rounds for time

75 GHD sit-ups

50 Cal Row

25 Burpees over wall @48″
Goal: Improve your performance in workouts combining weightlifting, gymnastic and metabolic movements

Points of performance:

GHD Sit-ups: Braced core at the bottom

Row: Consistent and sustained pace

Burpees over wall: These are there to complement the bar Muscle-ups in the previous section. Aim to keep moving and keep a consistent pattern. Work on your pacing here.

Optimally, your second round should be faster than your first one here. This would mean that you paced yourself correctly.


D: Metcon (Distance)

5 sets

5 Deficit Box HSPU* @as high as you can

30 Banded Skull Crushers

*Hold 3 seconds at forehead level in the descent
Goal: Strengthen your HSPU position

Points of performance:

– Make sure you are in an efficient position at forehead level: Elbows should be pointing towards the box and you should form a tripod with your hands and top of your head.

– Lats engaged

– Move quickly in the Skullcrushers