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

– Psoas

B2. Banded hip mobilization

10 in and out/side

C. Specific

2 sets

– 5/leg Deficit Reverse lunges (2 sec hold at the bottom without floor contact)

– 10 Kneeling banded Hip Thrust

– 10 PVC Prone Press


A: Metcon (Weight)

Speed Banded Front Squat

EMOM 12minutes

2 reps @40% + Hard band
Goal: Improve your ability to move with speed in Squatting movements

Points of performance:

– The ascent MUST be performed with speed. Reduce the load as needed.

– Form MUST be impeccable from 1st to last rep


B: Metcon (Weight)

5 sets @40-50%

1 Snatch lift off

1 Snatch high pull

1 Squat Snatch

Rest as needed between sets
Goal: Improve lift off portion of the Snatch

Points of performance:

1. Full foot is against the ground until hip extension

This will help you apply a much more efficient force against the ground.

2. Knees are continuously pushed out

Doing this will help you be in a more seated position and avoid unnecessary back and forth movement. It will also help you keep the same back angle until the bar is at knee level


C: Metcon (Time)

5 rounds

15 CTB

10 Bar facing Burpees

5 Squat Snatch @205/145lbs

Rest 2 minutes

3 rounds

15 Bar facing burpees

7 Bar Muscle-ups

5 OH Squat @205/145lbs
Goal: Improve your performance in long and heavy workouts

Points of performance:

– Both the Squat Snatch and OHS need to be heavy!

First workout

– The time of your first round should be the same as your last one. Pace yourself at the beginning and break the CTB if necessary.

Second workout

– Consistent pace on the Burpees

– Aim for unbroken sets of OH Squats


D: Metcon (No Measure)

3 sets

12/leg KB lateral drop

10 Dragon flag**

60 seconds easy bike

**Hold 2 seconds half way down
KB lateral drop

Goal is to improve your ability to produce force through the ground when you land after leaving contact with the ground (Clean, box jumps…) + to strengthen your pistol Squats.

Dragon flag

Goal is to improve core strength. Try to control every portion of the way down if possible.