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

– Hamstrings

B2. Banded PNF lat stretch

5 repetitions

– 5 seconds contraction pushing against the band with your elbow

– 5 seconds stretch letting the band pull your elbow back


2 sets

5/5 Hip thrusts hold + knee drive

5/5 Bottom up KB Press

5 Hollow to arch on floor


A: Metcon (Weight)

Paused Jerk

5 x 2 @60-70% of max Jerk

Pause 2 seconds at the bottom of the dip
Goal: Improve upper body position in the Jerk

The purpose of this drill is to improve your capacity to keep your upper body upright when you move down on the dip and when you drive back up.

Do not double dip. Once you’re done with the 2 sec pause, make sure you accelerate up and up only.

You may do split OR push Jerk.


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes



8 Box Jumps @24″/20″
Goal: Gymnastic endurance

This workout is designed so you can perform every set unbroken.

Points of performance:

– Fast transitions

– Create acceleration in the ascent of the HSPU and on the back swing of the TTB.

– You may do kipping HSPU.


C: Metcon (No Measure)

3 sets

10 Supinated Ring Dip hold (top)

30 Banded Skull Crushers fast




D: Metcon (No Measure)

4 sets

20 Hollow body rocks

No rest

30 sec Reverse plank

No rest