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

– Glutes

B2. PNF pigeon stretch

3 repetitions/leg

– 5 seconds contraction pushing against the floor with your legs

– 5 seconds stretch moving your upper body toward the floor

C. Specific

With an empty barbell

5 Elbow rotations

5 Slow Pull under

5 Dip Clean

10 Jumping Back Squats


A: Metcon (Weight)

5 sets @ascending from 40-50%

2 Clean lift off to power position

2 Tall Clean
Goal: These drills are programmed in order to improve your positions. Make sure you perform the movement correctly and that you focus on your form.

Points of performance:

– Pulling the bar towards your thighs on the lift off.

– The bar meets the shoulders as soon as possible in the Tall Clean.


B: Metcon (2 Rounds for time)

For time

2 rounds

28 Wallball @30/20lbs

7 Squat Clean @225/155lbs

Rest 1:1

For time

3 rounds

14 Bar facing Burpees

7 Front Squat @225/155lbs
Goal: Improve your performance in short and heavy workouts. In order to be heavy enough here, the weight on the barbell has to be at least 70% of your 1RM. Increase the load if needed.

Points of performances:


Aim for unbroken sets or breaking the reps in 2 sets maximum. Reduce the weight of the med-ball as needed.

Squat Clean

Consistency between reps. Challenge/force yourself to grab the bar every X seconds or to rest X seconds between reps.


Move fast

Front Squat

Choose the weight so that the 7 reps are doable in 2 sets or unbroken. Reduce the weight if needed. As long as it stays heavy for you.


C: Deadlift (Work up to a 5 TNG reps @RPE 9/10)

NO FAIL! NO BOUNCING! Gently tap the floor with the plates.

Athlete: This is the heavy lower body session of the week. In the past couple of weeks we used a lot of squats. We changed it for a pulling movement today to keep stimulating your body differently and avoid accommodation.

Points of performance:

– Brace your core BEFORE pulling the bar off the ground.

– Keep your lats engaged in order to have a good energy transfer to the barbell.


D: Metcon (No Measure)

Reverse hypers

3 x 15
Goal: Lower body decompression.