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)

Every 3 minutes for 12 minutes

5 Strict CTB

10 Kipping Pull-ups

15 Cal Ski
Goal: Pulling strength, strength-endurance and endurance

Points of performance:

First exercise has to be heavy (Strict)

Seconds exercise has to be an explosive one (Kipping)

Third exercise has to focus on endurance (sub for rowing if you do not have a Ski erg)


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10minutes

30 Double-unders

10 Cal Row

8 Alternated DB Snatch @50/35lbs
Goal: Improve your performance in light workouts with fast transitions

Points of performance:

– Double-unders: Do you best, relax your shoulders.

– Cal Row: Smooth strokes. Avoid moving the chain up and down. Make sure there is tension in the chain for the entire pull.

– DB Snatch: Focus on explosive hip extension rather than on arm pull.


C: Metcon (No Measure)

Chinese plank PVC Pulldown

3 x 10-15 reps



D: Metcon (No Measure)

Landmine anti-rotation twists

3 x 8/side