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

– Mid traps

– Lats

B2. Floor lat stretch

5 reps/side

B3. Banded Hip mobilisation

30 sec/side

C. Specific

3/3 per arm Single arm anti-rotational Dead bug

5/5 Seated vertical band pull

5 Bent over W (Hold every rep for 2 seconds at the top)


A: Metcon (3 Rounds for weight)

Weighted strict Pull-ups

2 x 5 Wide grip

2 x 5 Normal Grip

2 x 5 Close grip

Rest 90-120 seconds between sets
Each “round” is your best weight on each different grip length.

Goal: Improve pulling strength

Last week we focused our energy on dip strength in order to improve your receiving position of the Muscle-ups. This week we focus on the first portion of the Muscle-up with heavy pulls. The purpose of this is to make the pulling portion of the Muscle-ups feel easier. This is why we want you to perform the movement weighted. That said, if you cannot perform strict Pull-ups with weights on you, you should do weighted eccentric Pull-ups to keep the overload.

To perform the eccentric weighted Pull-up:

1. Jump up

2. Control the descent in 3-5 seconds until arms are FULLY extended

3. Jump up again

4. Repeat


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

3-6 HSPU

12/10 Cal Row

24 Double-unders
Goal: Improve your performance in 20 minutes workouts where transitions matter

Points of performance:

– Every exercise has to be doable unbroken. We give you the choice between 3-6 HSPU because the stimulus here is more important than the volume of HSPU. Choose wisely so you can do the majority of the sets unbroken within the 20 minutes.

– Fast transitions!!!

Sanctionals and Games level athletes: 18 rounds +

Competitive Open athletes: 15 rounds +


C: Metcon (No Measure)

3 sets

5 Deep Squat Pallof Press*

10/10 Supported lateral raise

*Hold every rep for 5 seconds
Goal: Core stability at the bottom of the Squat