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. Prone floor angel

5 reps, slow and controlled

Aim to reach as much height as possible with your arms

C. Specific

5 Scap Push

5/arm Bottom up KB Press

5/arm KB Windmill

5/leg Mini band psoas march


A: Metcon (3 Rounds for reps)

3 x AMRAP 4minutes

12 Cal Assault Bike

10 Power Snatch @95/65lbs

8 Bar facing Burpees

Rest 2minutes between each amrap
Goal: Improve 12 minutes workout with lightweights and high stamina demands

Points of performance:

– We splitted the 12 minutes in 3 here in order to allow you to maintain a consistent intensity until the end.

– We reduced the length of the intervals by 1 minute compared to last week for the deload and we ask you to reduce your intensity a little too.

-A perceived offert of 8.5/10 would be perfect. Uncomfortable but enjoyable. Next week we jump into some 6 minutes intervals. This will be fun and spicy.


Top 500 athletes: 2 rounds + @RPE 8/10

Top 10,000 athletes: In your burpees of the second round @RPE 8/10

Movement Conditioning

B: Metcon (No Measure)

4 sets

3 Rope climb or Max strict Chin-ups

100′ Front Rack Carry @2×70/50lbs

60sec Recovery Ski
Goal: Pull with a different grip (neutral or supinated) + core

Points of performance:

– For the front rack carry, please pretend you are in competition with strict standards. Do it properly: with one part of the DB on your shoulder and the other in the air in front of you.



C: Metcon (No Measure)

3 sets

8 Heavy DB/KB Seal Row 3sec eccentric

10 Banded Y’s

30 fast Banded Lat Pulldown