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

5 repetitions/side

– 5 sec Contraction, pushing against the ground with your leg

– 5 sec stretch, moving your upper body toward your knee

Here is a great video of Aaron Horschig showing some exercises for your lower body mobility, including the Pigeon stretch

C. Specific

2 sets

5/leg Face up Chinese plank + knee drive

50’/side Bottom up KB press

5 Tempo Goblet Squat 3-1-X-0

5 Jumping Squat


A: Metcon (Weight)

Speed Banded Deadlift

EMOM 12minutes

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


B: Metcon (Time)

Buy in: 50/40 Cal assault bike

8 rounds

30 Double unders

5 Front Squat @225/155lbs

7 Strict HSPU

Buy out: 50/40 Cal assault bike
Goal: Improve your ability to perform in long and heavy workouts

Scale load for RPE 8/10

Points of performance:

– DO. NOT. START. FAST. Your goal here is to complete each round in the same time.

– For the bike, have in mind that it’s only there to increase your heart rate before the 8 rounds.

– Fight as much as you can on the last 50/40cals.


C: Metcon (No Measure)

3 sets

15 Good morning

200′ Sled push @walking

30 Banded triceps extension
Goal: Post-chain endurance

Good morning

– Empty barbell or light weight

– Knee should be almost straight

– Push you hips back to create a pendule motion

Sled push

– The weight on the sled has to be light enough so you can perform then entire 200’ unbroken.

Banded triceps extension

– Move with speed

– Unbroken sets


D: Metcon (Weight)

Single DB/KB + band suitcase walk


Odd: 20-30 sec Right side

Even: 20-30 sec Left side
Goal: Core stability

Points of performance:

– Make sure your upper body remains in a straight and upright position. Do not bend to the side to compensate for the weight.