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

B2. Banded Wall slide

10 repetitions

B3. Banded ankle mobility

5 repetitions/side

– Heel stays glued to the ground

– band is between foot and ankle, not directly on the ankle

C. Specific

20 seconds Full Tuck HS hold

5/5 single arm Ring Row + rotation

50’/side Bottom up KB Carry at forehead level


A: Metcon (No Measure)

4 sets

5 Ring Muscle-up swings + Snapback

No rest

5 Russian dips

Rest 60 seconds

EMOM 5minutes

1-5 Ring Muscle-ups for quality

No muscle failure, just perfect reps
Goal: Improve control and efficiency of the movement

The Snapback pull is often misunderstood and underrated. This little movement can help greatly improve your Muscle-up … if done properly. The reason we’re doing it is to make your body elevate in the air more vertically rather than horizontally.

The russian dip is programmed to teach you to move with speed after the snapback. On this variation of the dip, you must be fast if you want to reach the bottom of the dip with tension.

Try to integrate these two movements into the full rep for the EMOM.



B: Metcon (Time)

For time

1000m Row


1000m Row
Goal: Upper push/pull endurance

This combo is a classic in CrossFit. Remember that we are in the deload week while doing this workout. If you feel beat up by the previous weeks, then use this workout to have fun. If you feel really good and not so tired, then you can put a little more intensity, but please do not go all out! Stay in control of your breaths for the entire workout.

Sanctionals and Games level athletes: Sub 10 minutes using a perceived intensity of 7/10

Competitive Open athletes: Sub 12 minutes using a perceived intensity of 7/10


C: Metcon (No Measure)

EMOM 9minutes

A) 8 Double DB Pullover @low-mod

B) 30-45 sec Hollow body hold

C) Max Banded Skull Crushers*

*Hold every rep for 2 seconds at peak contraction
Goal: Upper body endurance

Point of performance:

DB Pullover

Focus on control. While you move your hands back, make sure that your spine stays in the exact same position (neutral).

Hollow body hold

For the advanced, perform this one with a plate in your hands. Make sure your body is as tight as possible.

Banded skull crushers

Reach muscle failure and make sure your set lasts between 40 and 60 seconds!