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

– Lats

– Pecs

B2. PNF banded lat stretch

5 repetitions/arm

– 5 seconds contraction pushing against the band with your elbow

– 5 seconds stretch letting the band pull your elbow back

B3. PNF hip internal + external rotation

3 repetitions in and 3 contraction out

C. Specific

3 Banded oscillation

10 Hollow body band lat Pulldown

5 Jumping Squat

5 Slam ball @hard

5 Cal Sprint on Bike


A: Metcon (No Measure)

OPG Workout 5

(Online Proving Ground the Online competition by Deka Comp)

To be announced

(Saturday 5pm EST)

Follow us on instagram @dekacomp for the details of the workout
Skill tested in this workout: Skills under fatigue


B: Metcon (No Measure)

OPG Workout 6

To be announced

(Saturday 5pm EST)
Skill tested in this workout: Lactic Threshold