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 lat stretch on box (supinated)

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

3 Scap pulls

15 Hollow body lat Pulldown (banded)

30 Single unders

Every 30 seconds for 3 minutes

2 Slam ball @hard, 20lbs


A: Metcon (Weight)

Work up to a Heavy 5 reps Strict Chin-ups
Athlete: These MUST be strict.

Open athlete: If you cannot add weight to get to 5 reps, simply perform 5 x 5 strict chin ups, rest as needed between sets.


B: Metcon (Time)

For time

150 Double-unders

50 TTB

50 Wall Balls @20/14lbs

Rest 5 minutes

80 Burpee Facing Bar

Rest 5 minutes

5 Rounds

30 Double-unders

10 TTB

10 Wall Balls @20/14lbs
Goal: Improve your performance in light workouts with a 5-8 minutes time frame.

Points of performance:

Workout 1

Consistent rest periods

Today I want you to focus on resting the exact same time every time you break your TTB or Wall balls.

Workout 2

You must stay in movement

I do not care how fast you go, but you cannot stop moving! Don’t relax with your arms on your knees or whatever is your usual resting position.

Advanced athletes: Aim for sub 5 minutes

Intermediate: Aim for sub 6 minutes

Workout 3

Unbroken sets and fast transitions


C: Metcon (No Measure)

3 sets

12 Bent over Lateral raise

12 Deadbug Pullover

30 Banded Biceps Curls





D: Metcon (No Measure)

3 sets

10/side Anti rotation landmine twist

30-45 sec Side plank on swiss ball