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. PNF box lat stretch

5 repetitions

– 5 seconds contraction pushing against the box with your elbows

– 5 seconds stretch moving your chest toward the floor

C. Specific

10 W band pull apart

10/side Bottom up KB Press

10/side KB Windmills

50’/side Bottom up KB Carry


A: Metcon (No Measure)

Body tightener

5 x 10 seconds
Goal: Improve your upside down positioning



B: Push Press (2 x 5 @70%, 2 x 4 @75%)

Goal: Improve your pressing strength in order to increase your Jerk 1RM

Points of performance:

Upright position of the upper body

If you want to transfer efficiently the energy created by your legs to the barbell in the drive, you have to move in the vertical plan without tilting forward or backwards.


C: Metcon (5 Rounds for reps)

5 x AMRAP 2minutes

20/16 Cal Assault bike

3/2 Legless rope climbs

Rest 2 minutes between each AMRAP
Goal: Improve your capacity to move fast in short and light workouts (In both movements AND transitions)

Points of performance:


No pacing here, push hard


Advanced: Aim to move your hands as quickly as possible. Less time under tension you can have, the better it is.

OPEN Athlete:

Scale to Regular Rope Climbs


Strict neutral grip pull-ups


Strict chin-ups


D: Metcon (No Measure)

3 sets

5/leg Knee to elbow on Swiss ball

Rest 20-30sec

30 sec/elbow Side plank on Swiss ball

Rest 20-30sec