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 produce power in the ascent of your Deadlift

Points of performance:

– Every rep must be performed with the intention of maximum speed..

– Your back has to remain in a neutral position.

– Lats are engaged before pulling the bar off the ground.

– Do not yank the bar off the ground, drive against the ground with your legs.


B: Metcon (Time)

For time

1000-800-600-400-200m Row

25-20-15-10-5 Front Squat From Ground

25-20-15-10-5 GHD Sit-ups
Goal: Improve your performance in long and Heavy workouts

Weights for the men: 135-185-225-275-315lbs

Weights for the women: 95-125-155-175-205lbs

Open Weights:

Weights for the men: 115-135-185-205-225lbs

Weights for the women: 75-95-115-135-155lbs


C: Metcon (No Measure)

Not for time

5 rounds

60seconds Banded march

15 Belt Squat@mod
Goal: Lower back decompression and glute endurance

The reason why we use the belt here is to create a traction on your spine and increase blood flow in this region.


D: Metcon (No Measure)

EMOM 9minutes

1. 6-10 Ring body saw

2. 20-30 sec Weighted side plank (right) @heavy

3. 20-30 sec Weighted side plank (left) @heavy