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. Lat stretch on floor

3-5 repetitions/side


2 sets

5 W Band pull apart in deep Squat

3 Banded oscillation holding glute bridge position

5 Scap pulls


A: Metcon (2 Rounds for time)

2 rounds


Wallballs @20/14lbs


Rest 1:1
Goal: Improve your capacity in Push/pull workouts with fast transitions.

Points of performance:


– Move with good form, Do not shorten the range of motion of the Squat to go faster.

– Having the ball touch your chin to perform the Squat will help you reduce shoulder tension and therefore reduce muscular fatigue.


– Smooth reps.

– Be patient before pulling your body up

– Make sure to create a good hollow body position when you’re moving up.


B: Metcon (Time)

3 rounds for time

20/15 Cal Row

15 Kipping HSPU

10/15 Cal Row

5/arm DB S2OH @1x 100/70lbs

Rest 2 minutes between rounds
Goal: Improve your ability to move fast in short workouts including a heavy DB.

That being said, you must give high intensity efforts on the Row every time you’re on the machine. Imagine yourself in a competition with other athletes next to you moving really fast and chasing the first place of the heat.

Tips to go faster on the rower in short distances

Knees extended more than usual at the starting position of the pull

Indeed, bending the knees slightly when you move forward will help you increase your number of strokes/minute and keep the wheel spinning faster in the rower. Think of a deadlift knee bend more than a squat’s.


C: Metcon (No Measure)

3 rounds not for time

10 Hollow body banded Pulldown (Band over body)

10/side Banded KB Press




D: Metcon (No Measure)

EMOM 6minutes

Odd: 30sec each side Standing Band external + internal rotation hold

Even: 30sec Hollow body hold + face pull Hold
Goal: Shoulder health

Points of performance:

Ext. + int. rotation

– Both elbows have to be next to your body. Do not let them go away or in any other direction.

Hollow body + face pull

This exercise is designed to strengthen the snapback pull in your Ring Muscle-ups. Indeed, this is the exact position you should have when you perform the snapback in order to have your body elevate more in the air.