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


A: Push Press (2×8@60%, 2×6@70%)

Goal: Pressing strength-endurance

In this cycle, we will focus a bit more on moderate to heavy loads with higher volume. Your upper back may be tired after the Zercher carry of yesterday and this may cause you to fall forward on your dip. Just have in mind this detail and focus on keeping your upper body upright.


B: Metcon (AMRAP – Rounds and Reps)

3 rounds

AMRAP 3minutes


Thrusters @95/65lbs

Bar facing Burpees

Rest 1minute

B: Metcon (3 Rounds for time)

800m Assault Bike @hard

Rest 2 minutes
Athlete: AMRAP 3mins, rest 1, 800m Bike, rest 2. Repeat two other times.

Goal: Improve your stamina in workouts between 6 and 8 minutes

To achieve this goal, we have to variate time zones and intensity within workouts. Today we use a shorter time zone with high intensity.

Points of performance:


– Aim for unbroken reps with a perceived effort of 8/10. Do not go in the dark zone, flirt with it.

– Continue where you left off in the last round


– Push hard. Perceived effort of 9/10


C: Metcon (No Measure)

3 sets

10 swing Ring dip hold + leg swing (bottom)

10 Side plank + band row (right)

20-30 sec Ring dip hold at the top

10 Side plank + band row (left)

Rest 20 seconds between each exercise
Goal: Improve your pressing strength and control on the dip angle

Points of performance:

– Core is braced for the whole duration of each exercise

– For the hold at the top, try to have a slightly supinated grip.