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

– Goblet Squat + ankle shift

5 repetitions/side

B2. PNF Lat stretch on box

5 repetitions

– 5 seconds contraction pushing against the box with your elbows

– 5 seconds stretch moving your chest toward the floor

C. Specific

2 sets

10/10 Banded Clam shell

10 Banded Skull crushers

10 seconds HS hold


A: Metcon (4 Rounds for reps)

4 x AMRAP 2minutes

Max Strict HSPU (1-10)

Max rep Wallball in remaining time @20/14lbs

1min rest between amraps
Athlete: This week is a deload week. Push yourself but not too much. Make sure you feel great at the end of the week, ready to push hard next week.

Goal: Shoulder strength-endurance

Keep in mind that the main goal here is to work on your HSPU. The wall balls should fatigue your shoulders also.



B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

10 TTB

12 Power Snatch @115/75lbs

14 Cal Bike
Athlete: @8/10 RPE

Goal: Improve your performance in workouts including one metabolic, one gymnastic and one weightlifting movement

Points of performance:

TTB: Broken in two sets from the beginning. Focus on consistency.

Power Snatch: Must be done in sets of 3. Choose the weight accordingly.

Cal bike: A consistent 80% effort.


C: Metcon (Weight)

3 sets

100’ Fat grip DB Carry @heavy

12 Bent over lateral raise @light

15 Hollow body lat Pulldown

Rest 60 seconds
Goal: Grip + upper back

Points of performance:

Carry: last couple of feet must be hard to complete.

Bent over lat raise: Control every portion of the way down.

Lat Pulldown: Internally rotate slightly your arms.