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

– Pecs

B2. Banded + foam roller wall slide

10 repetitions

C. Specific

3 sets

5 Banded Clean lift off to power position

5 Split Stance Bottom up Double KB Strict Press

5 Seated Box Jumps


A: Metcon (Weight)

5 sets @light

2 Clean lift off to mid-thigh

2 Low hang Power Clean

1 Push Press

1 Push Jerk
Athlete: The goal of this complex is to reinforce a good motor pattern. It will help you to be more efficient in your Clean and Jerk.

Points of performance:

– Bar stays close to your body in the lift off and the low hang power clean.

– On the Press and the Jerk, the leg drive and the force applied by the arms are coordinated. Indeed, you should start to apply force with your arms before the bar leaves your shoulders. If you wait too long before pressing, you will lose a tremendous amount of energy.


B: Metcon (3 Rounds for reps)

3 sets of

AMRAP 90seconds

Clean and Jerk

Rest 2 minutes between each AMRAP




Goal: Improve your barbell cycling

Points of performance:

– Apply the points of performance of the previous section.


C: Metcon (Time)

For time

2K Row

150 Wall Ball 20/14lbs

1K Row
Goal: Improve your performance in long and light workouts

Points of performance:

– Start with a comfortable pace and hold it for the entire 2K. DO NOT START FAST. I want you to feel good/in your comfort zone until the middle of the workout.

– Start pushing yourself harder for the second half of the wallballs and the last row.


D: Metcon (Weight)

5 sets

3/3 Turkish Get Up @mod

20 Banded Triceps extension
Goal: Core stability + triceps endurance