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. PVC Prone Press

10 repetition, slow and controlled

C. Specific

3 sets

5 Shoulder extensions

5 Wallball @12 feet or as high as possible

10 Banded Hollow body lat Pulldown


A: Metcon (Weight)

Strict Ring dips

Work up to a heavy 5 reps


3 x 5 reps @80% of 5RM

Tempo: 3-2-X-1
Athlete: We continue to work on your dip strength in order to improve your receiving position in your ring Muscle-ups. This week we find a max effort and then decrease the weight to create a sense of lightness. Considering that your body records the last thing that you do (here a feeling of “easiness”), you will get a lot of benefits from these types of sessions.

Goal: Pressing strength

Points of performance:

– Keep the rings close to your body.

– Finish every rep tall and move through a full range of motion.


B: Metcon (2 Rounds for reps)

AMRAP 7minutes (with weighted vest)

3 Strict HSPU

10 Air Squats

Rest 2minutes

AMRAP 7minutes (bodyweight)

5 Strict HSPU

10 Box Jump 24″/20″
Athlete: After a talk with the Deka Comp team, we reached the conclusion that the Open might have a little more bodyweight volume this year. That being said, we will incorporate slightly more bodyweight metcons like this in order to make you ready to handle the volume with high intensity. Volume will therefore increase from now to the open. We will NOT go as far as Atalanta, don’t worry 🙂

Goal: Improve your performance in short and light workouts

Sanctionals and Games level athletes: Total volume of 70 HSPU+ with the 2 workout combined

Competitive Open athletes: Total volume of 40 HSPU+ with the 2 workout combined


C: Metcon (No Measure)

3 rounds

5 step Paloff press hold + side walk* (right)

Rest 15 seconds

20 sec Contralateral ring plank (right)

Rest 15 seconds

5 step Paloff press hold + side walk* (left)

Rest 15 seconds

20 sec Contralateral ring plank (left)

Rest 15 seconds