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

– Psoas smash

– Lat smash

B2. Wall slide + raise

10 repetitions


C. Specific

10 Deadbug Pullovers @light KB

5/5 Deficit calves raises

10/10 Seated vertical band pulls


A: Metcon (No Measure)

HS Hold practice for 12 minutes

Every 3minutes, perform 50 Double-unders

Start with the Double-unders
Goal: Pressing endurance and OH stability

Points of performance:

– Keep a neutral head position between your arms

– Legs and upper body form a straight line. No scorpion.

– Use your hand and your fingers to find stability.


B: Metcon (3 Rounds for time)

3 rounds, each for time

40 Cal Row

30 GHD Sit-ups

15 DB Bench Press @2×70/50lbs

Rest 1minute
Goal: Push/pull endurance in the horizontal plane

Row: Consistency ! Your main goal here is to keep tension in the chain for the entire pull. Keep the rower chain horizontal at all times.

GHD sit-ups: Keep your core braced

DB Bench Press: Stabilize your shoulders by keeping your shoulder blades down and together, driving into the bench.


C: Metcon (No Measure)

Shoulder stability

Banded plank + shoulder touches

30 repetitions/side



D: Metcon (Time)

For time



Hollow body rocks

Arch rocks