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

B2. Prayer stretch

2 x 5 deep breaths


2 sets

10 Hollow Body Lat Pulldown

5/5 Single leg RDL + Knee drive

5 Slam ball


A: Metcon (No Measure)

Strict Muscle-up progression

5 sets

1 Strict Chest to Ring

1-3 Strict Muscle-ups

3 Strict ring dips

If possible, weighted @ascending weight
Goal: Upper body strength

Scaling options:

– If you cannot perform Strict Muscle-up yet, you must work on improving your pulling strength and speed. Therefore, you will need to increase the number of Strict chest rings and focus on the weak portion.

Option 2:

5 sets

3 Strict chest to ring (pause 2 sec at weak point in the descent)

3 Jumping ring Muscle-ups

3 Ring Dips (May be performed banded on low rings)


B: Push Press (2 x 4 @85%, 2 x 3 @87%)

Goal: Upper body strength.

We’re getting closer to the test, please still respect the points of performance.

Points of performance:

– The weight on the bar has to be slightly heavier than the weight you used before the deload.

– There should be no failure. In fact, you should finish the last set and know that there is room for a little more.

– Focus on technique, every rep must be performed with good form: Core braced, full feet on the ground at the bottom of the dip, upright position of your upper body for the entire movement, etc.


C: Metcon (AMRAP – Rounds and Reps)

AMRAP 18minutes

50/40 Cal Row

50 Wall balls @30/20lbs

50 GHD Sit-ups
Goal: Midline endurance

Points of performance:


Focus on motor pattern consistency. Meaning that you Row with the same technique for the whole workout.


Keep an upright torso. You might be surprised by the weight of the ball and it might make you fall forward. Have in mind that the further you are from the wall, the more challenging it will be to your core. Do not always stay close to the wall but in this specific case it will probably help you be more efficient.

GHD Sit-ups

Keep a braced core at the bottom of the movement

Sanctionals and Games level athletes: Aim for 3rounds +

Competitive Open athletes: Aim to complete the rowing portion of the 3rd round


D: Metcon (Time)

Banded Pike up hold

Accumulate 180 seconds
Goal: Hip flexor endurance