CrossFit Basinview – Deka Comp Open

View Public Whiteboard

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. Plank to shoulder extension on Parallette

10 repetitions

C. Specific

2 sets

5 Floor facing M raise (hold 2 sec at peak contraction)

50’/side single arm Farmer carry

10 band pull apart

5 burpees


A: Metcon (Weight)

Work up to a Heavy 3 reps Ring Dips
Goal: Improve your Upper body pressing strength

We continue to rotate exercises by using the Ring Dip in today’s session. The goal is to go heavy on a different exercise every week to get stronger while avoiding accommodation.


B: Metcon (No Measure)

Ring dips

3 x 10 @60-70% of the heaviest weight you used
Goal: Complement the heavy 3 reps

This section is programmed to complement the heavy 3 reps. Because we primed your CNS in the previous section, you should be a little more efficient. We will use this opportunity to improve your strength-endurance.

Points of performance:

– The entire upper body is moving down and up.

– You body is stacked: legs together, braced core

– All 10 reps have to be done unbroken.


C: Metcon (Time)

For time


Burpees to target

Cal Ski

Rest 1:1



Cal Ski

Rest 1:1


Burpee to target

Goal: Improve your ability to perform in short, fast and intense workout

It is primordial that you keep a high intensity in each of these workouts if you want to get the benefits of them.

Points of performance:

Workout 1

– No pacing, move fast!

Workout 2

– TTB is your jam?: Unbroken sets

– TTB is a weakness?: Break them is small sets with super quick rest period

Workout 3

– Break the TTB in short set with quick rest period

– Keep moving on the burpees


D: Metcon (3 Rounds for reps)

3 x AMRAP 2 minutes

5 Hollow body rock

5 V-ups

Rest 1 minute between each AMRAP
Goal: Core endurance

This work is meant to reinforce your abs endurance so this component is not your limiting factor when you perform TTB.