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

– Front of the shoulder

– Pecs

B2. Shoulder extension

10 repetitions, hold every rep for 1-2 seconds

C. Specific

7 Scap pulls (Hold every rep for 2 seconds)

3 Wall climb (Hold last rep for 10 seconds)

3 Bandes oscillation


A: Metcon (No Measure)

4 sets

5 Slam ball @Hard, 20lbs

Rest 20sec

1-3 Strict Muscle-ups

Rest 20sec

4-6 Ring Muscle-ups
Goal: Improve Muscle-up under core and lat fatigue

Points of performance:

– Have in mind that the most important part here is the kipping ring Muscle-ups. Do not reach muscle failure on the strict Muscle-ups.

– for the slam ball, focus on core and lat activation.



B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes

4 Bar facing Burpees


16 Double-unders
Goal: This workout has been designed to improve the longer workouts (15mins+) of the Open.

Points of performance:

The TTB should be doable and unbroken here. At least for the first 10 minutes. Unbroken sets is the purpose of the workout, so reduce the number of repetitions as required. The most important thing here is that you move quickly with super short rest periods.

Sanctional/Games level target: 22 rounds +

Competitive Open level target: 18 rounds +


C: Metcon (No Measure)

3 sets

12/arm Meadows row

12 Seated DB Press

Tempo: 3-0-X-0 for both movements
Goal: Motor control and strength-endurance upper body.




D: Metcon (No Measure)

Banded Knee raise

3 x 10/leg

Hold every rep for 1sec at the top
Athlete: Band is at the feet.

Goal: Hip flexor endurance