CrossFit Basinview – Deka Comp Open

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Warm-up (No Measure)

A. General

EMOM 10 minutes

Odd: Assault bike 12/10 Calories

Even: 30-50 double unders

B. Mobility

PNF Lat Stretch

C1. Specific

Hollow body lat pull down

3 x 5 reps. @ 5th reps, hold the pull down for 10 seconds

C2. Specific

3-4 sets

3 Jumping into glide swings (jump off bar every rep)

3 Jumping into hip to bar

3 Jumping into single BMU

Movement Conditioning

A: Metcon (No Measure)

EMOM 12minutes

Odd – 5-8 Bar Muscle-ups

Even – 100′ Sled Push @light-mod, running
Goal: Pulling endurance with high heart rate

Points of performance:

– Keep arms bent on the sled to reduce shoulder fatigue


B: Metcon (Time)

6 rounds

6 Wall Balls 20/14lbs @12’/10’

Rest 30seconds

6 Box Jumps @40″/36”

Rest 30seconds

15/12 Cal Row (Sprint!)

Rest 30seconds

Rest 2minutes after round 3

Goal: Lower body power endurance

Points of performance:

– Think about being powerful in each movement here!


C: Metcon (AMRAP – Rounds and Reps)

3 rounds

AMRAP 3minutes

2-4-6-8… TTB

1-2-3-4… Power Snatch @95/65lbs

Rest 90 sec

400m Run

Rest 45 sec
Athlete: AMRAP 3, rest 90, 400m Run, rest 45, repeat two other times.

Goal: Stamina

Points of performance:

– Restart where you finished in the previous amrap

– Move smoothly and methodically

– Relax your arms on both movements

C2: Metcon (3 Rounds for time)

400m times of C


D: Metcon (4 Rounds for reps)

4 sets

Max Strict Pull-ups

15 Bent over lateral raise @light

100′ Farmer Carry @mod
Athlete: Do not go to failure on the pull-ups. Keep a rep or two in the tank.

Goal: Pulling strength + control

Points of performance:

– Do not be afraid by scaling the Pull-ups and do jumping + slow eccentric. You should be in tension for 20-30 seconds.

– Control the descent in each rep of lateral raise.

– Keep shoulders engaged in the carry.