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

– Pecs

B2. Push-up plank to shoulder extension on parallette

10-15 reps

B3. Banded ankle mobility

10 reps/ankle

C. Specific

5/side Banded Trap-3 raise

10 Leg Swing at the bottom of a Ring Dip

5 Elevated arch to hollow

10 Foam roller Wall Slide

Then, EMOM 3

8/6 Cal Row Sprint


A: Metcon (No Measure)

Elevated press drill

Practice for 5-10 minutes
Goal: Improve balance, specifically for handstand movements



B: Metcon (No Measure)

EMOM 12minutes

1. 4 Push Press @82%

2. 1-2 Strict Muscle up + 8-10 Kipping muscle ups

3. Rest
Goal: Improve your performance when a pushing movement is combined with a pulling movement

Points of performance:

– Since we want to improve strength, the last reps of both movements here should be hard to perform.

– For the kipping Muscle-ups, focus on doing a quick snap back to create upper body tension/elevation.


2nd minute: 3-5 Ring Muscle-ups

or 5-8 Transitions practice with feet on floor


C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

50 Double-unders

15 TTB

50′ HS Walk
Goal: Improve your ability to move fast on transitions when performing a gymnastic workout.

Points of performance:

– Jump directly into the next exercise after the last rep of the previous one, even if it means to break the set.

– For the TTB, aim to create speed on the way back from the kip.

– As for the HS walk, actively push against the ground with your hands and keep your core braced.


D: Metcon (No Measure)

Side bends on GHD

3 x 12reps

Hold for 3 seconds every 4 reps