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

C. Specific

Jerk Balance

3 x 5 reps


A: Metcon (3 Rounds for reps)

3 x AMRAP 3 mins

30 Heavy rope Double-unders

50′ HS Walk

1min rest
If you do not have a heavy rope , perform 60 regular DU

Goal: Shoulder endurance

Have in mind that your shoulders and your upper back will be tired from the double-unders. You may need to focus a little more on pushing against the floor.

Open athlete:

Reduce HS walk to 25’ if necessary, aim for 5’ increments


B: Metcon (3 Rounds for time)

Every 10 minutes for 30 minutes

2K Bike erg

50 Short bar Thrusters @85/65lbs

30 TTB
Athlete: Short bar is optional, if you do not have one just do it with a regular barbell.

Goal: Improve your performance in short and light workouts

Points of performance:

– Sustained pace on the Bike

– Maximum 10 seconds of rest between sets of Thrusters

– Go for a max reps of TTB on every set


C: Metcon (No Measure)

5 rounds

20 sec Weighted Hollow body hold*

20 Banded lat Pulldown

10 Floor facing W + Superman hold




D: Metcon (No Measure)

3 sets

15 sec all out Ski

Rest 30 sec

15 sec all out Bike

Rest 30 sec

15 sec all out Sled push

Rest 3-5 minutes or until you’re fully recovered
Have fun 🙂