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

– Glutes

B2. PNF Pigeon stretch

5 repetitions/side

– 5 sec Contraction, pushing against the ground with your leg

– 5 sec stretch, moving your upper body toward your knee

Here is a great video of Aaron Horschig showing some exercises for your lower body mobility, including the Pigeon stretch

C. Specific

2 sets

5/leg Face up Chinese plank + knee drive

50’/side Bottom up KB press

5/side KB Snatch

5 KB Tempo Goblet Squat 3-1-X-0

5 KB Sumo Deadlift High pull


A: Metcon (2 Rounds for time)

Squat Snatch

2 rounds, each for time

4 @185/125

3 @205/145

2 @225/155

Rest 3 minutes between rounds

Goal: Overhead strength and stability

Points of performance:

– Last bar should represent approx. 80-85% of your 1RM

– Hold every rep for 1 second at the top to make sure you’re totally stable and fully locked out.


Top 500 athletes: Prescribed weights. Each round is under 1:45.

Top 10,000 athletes: Prescribed weights. Each round is under 3 minutes.


B: Metcon (Time)

For time

45/30 Cal Assault bike

45 Thrusters @95/65lbs

Goal: Short time frame with light barbell and high heart rate

Points of performance:


– Your goal is to go fast but you wanna have enough energy to grab the barbell quickly and keep moving with high intensity. So start super strong for the first 10 seconds, then reduce to 80-85% until the calories are completed.


This part will be challenging. You will want to drop the bar, but you can keep going. The only reason why you will drop is because you take a pause at the top of the movement. Don’t do that. You will benefit more by dropping the bar and moving faster on each rep than by keeping the bar on you and pause at the top.


Top 500 athletes: Under 4 minutes

Top 10,000 athletes: Under 6 minutes


C: Metcon (4 Rounds for reps)

2 rounds of

AMRAP 2minutes

20/15 Cal Row

Max rep Burpees over erg in remaining time

Rest 2minutes

AMRAP 2minutes

15 Burpees over erg

Max Cal Row in the remaining time

High intensity, high heart rate in intervals. You’ll love this one! 🙂

You’ll perform 4 intervals of 2minutes in total. Each of them is for maximum reps. Go hard!


Top 500 athletes: 20 burpees + and 20/15 cals +

Top 10,000 athletes: 15 burpees + and 15/12 Cals +


D: Metcon (Weight)

Poliquin Step-ups

3 x 8 @ As heavy as possible (DB’s in farmer carry)
Athlete: 3seconds eccentric (down) for every rep

Goal: Knee stability

Points of performance:

– Toes are pointed out by 15-20°

– Try to keep the heel off the DB. This one is there to maintain stability if needed.

– The quads should be turned on in this exercise.