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. T-Spine wall stretch

5-6 long breaths

C. Specific

2 sets

5 Elbow rotations

5 W Band Pull apart

5 Hollow body Y pull

15 Banded Good morning


A: Push Press (Work up to a heavy 3reps Push Press)

Goal: Stimulate your CNS with different variations of the press every week in order to increase your max strength.

No failing!


B: Metcon (2 Rounds for time)

For time

50 Burpees Box Jump over 24″/20″

Rest 1:1

For time

5 rounds

10 TTB

10 DB Snatch 50/35lbs
Score: 1st round = 50 BBJO

2nd round = 5 Rounds fort time

Goal: Improve your performance in short and light workouts

Points of performance:

– Move with high intensity but do not sprint the workouts. It’s okay to push today but stay a bit conservative..

– Make sure you move with good form on the DB Snatch in order to avoid low back pain.

– Focus on your breathing pattern. Make your belly expand every time you inhale.

– Alternate arms on the DB Snatch.


C: Metcon (No Measure)

3 sets

30 sec/side Weighted Side bend hold on GHD

6-8 Feet supported Double DB Sit-up @2×50/35lbs



Prehab Accessory

D: Metcon (No Measure)

Ring face pull

3 x 10

Hold 2 seconds at the top of every repetition
Goal: Shoulder stability

Points of performance

– Focus on activating your mid-traps by moving them towards your spine when you move up.