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 Elevated Pigeon stretch


– Contract for 5 seconds by pushing against the box with your knee

– Stretch for 5 seconds by moving your upper body toward the box

C. Specific

5 Foam roller wall slide

5/5 KB Snatch @24/20KG

5/5 Single Leg Deficit Hip Thrust @bodyweight

Then, EMOM 3

50’ Broad Jumps or 1 ascent Stairs Jumps


A: Metcon (Time)

For time

30 Power Clean @245/165lbs or 75%

Every 90 seconds, 10 GHD Sit-ups

Start with the GHD Sit-ups
Athlete: This workout is designed to improve your capacity to move a heavy barbell repeatedly. Improving this will be really helpful in the Open. We often see a workout where you’re asked to Clean or Snatch a heavy barbell for multiple reps.

Goal: Power endurance

Points of performance:

– Barbell must be relatively heavy.

– GHD sit-ups must be performed unbroken. Reduce the number of reps/set as needed to achieve this goal.

Sanctionals and Games level athletes: Sub 6

Competitive Open athletes: Sub 7


B: Front Squat (3 x 3 @80%)

Goal: Keep your body stimulated with heavy-ish squats before the weightlifting max out next week.

Points of performance:

– These should not be super hard. Make sure you’re moving well and that there is some acceleration in every ascent.

– Focus on range of motion. Next week you will go in deep squats on your max Clean and Jerk, make sure to prepare your body for that.


C: Metcon (Weight)

Weighted Hip Thrust

3 x 6reps

Rest 90-120 seconds between sets

Pause for 2 seconds at the top
Goal: Glute strength-endurance

Glutes are super important for Squat efficiency. This is why we incorporated these more often during the weightlifting cycle.

Points of performance:

– Go as heavy as possible without failure


D: Metcon (No Measure)

3 sets/side

12 Lying clam shell

12 Single leg Banded leg curls
Goal: Post chain endurance

We finish this lower body session with some single joint exercise to target precise muscle contraction. These sections are important and will be really worth it if you do them.