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

– Calves smash

B2. Weighted PNF calves stretch (barbell or plates)

5 reps per legs (may be performed single or double legs)

C. Specific

2 sets

5/5 Bent over alternated Y arm raise

10/leg Jumping Bulgarian split Squat bodyweight

10 fast banded horizontal row

3/leg Shrimp Squat hold


A: Metcon (AMRAP – Reps)

EMOM 12minutes

Odd: 40′ Backward Sled Drag @mod

Even: 10-20 Pistols (Fast)
Score is total number of pistols.

Goal: Increase stamina on pistols

Points of performance:

– Keep knees bent on the sled drag.

– Test different head angles. Depending on your position, looking in a specific direction may help you keep balance and improve ease in the movement.


B1: Metcon (AMRAP – Rounds and Reps)

2 rounds

AMRAP 4minutes

3 Bar Muscle-ups

6 Burpees to target @6″/4″

Rest 1min
Continue where you left off on the 2nd AMRAP

B2: Metcon (2 Rounds for time)

1000m Bike erg or Assault Bike

Rest 30seconds
Goal: Improve your performance in 12 minutes length workouts

We splitted the 12 minutes here so you can keep a high intensity. We continue our interval progression by adding 1 minute to the amrap and we reduce the rest period by a couple of seconds. If you do these workouts with the proper intensity, I promise you results in the Open.

Points of performance:

– Intensity must be high for the entire effort period.

– If you cannot perform 3 bar muscle-ups unbroken, you can either reduce the number or do CTB pull-ups. These must be done unbroken, it’s really important to maintain the proper stimulus here.

Sanctional level athletes target: 14 rounds +

Competitive Open athletes target: 12 rounds +


C: Metcon (No Measure)

2 sets

10 Banded Pike pull hold on rower

20 reverse hypers