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

B2. Foam roller wall slide with mini band

10 repetitions

C. Specific

5/5 Bottom up KB press

5 Scap pull (hold each rep for 3 seconds)

5/5 Psoas march with mini bnd


A: Elizabeth (Time)


Clean, 135# / 95#

Ring Dips
Rest 5minutes then

A: Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
Athlete: Deka Comp challenge of the week! Film yourself doing these workouts and tag us on instagram @dekacomp ! We want to see your “girls times”! Happy holidays!

Goal: Improve performance in short couplet including a barbell and a pushing gymnastic movement

Points of performance:

– Push hard on both workouts.

– Focus on your form when you move the barbell. Keep arms relaxed and use your legs/hips to create force.

– For the gymnastic movements, stay away from failure unless it’s the last rep of the set.

– Move fast in your transitions. In these types of workouts, where the exercises use different muscular group chains, fast transition between exercises will help you save an enormous amount of time. Why would you wait between a set of light-ish Deadlift and a set of HSPU? Because you are out of breath? Okay I can understand, but you can wait after your first set of HSPU where you will take a rest period anyway. The only reason why moving slowly from the barbell to the gymnastic would be worth it is if you plan to do the gymnastic unbroken.

Sanctionals and Games level athletes:

Elizabeth: Sub 3:00

Diane: Sub 3:00

Competitive Open athletes:

Elizabeth: Sub 4:00

Diane: sub 4:00


B: Metcon (No Measure)

Banded angel

3 x 60seconds

Rest 60seconds between sets



C: Metcon (No Measure)

Landmine Press (Standing)

3 x 12/arm

Rest 60seconds between sets
Goal: Press strength-endurance

This exercise is one of our coach’s favorites to improve pressing strength and control. It forces you to activate your scapular chain and it makes you press in an angle that we rarely use.

Points of performance:

– Control every portion of the range of motion.

– Make sure to move through a full range of motion (from shoulder to arm extended)