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

– Hamstrings

B2. Goblet Squat + ankle shift


C. Specific

2 sets

10 Samson stretch

10 Jerk drop

5/5 Single leg Glute Bridge



10/8 Cal Bike Sprint


A: Clean and Jerk (1 Rep Max)

Athlete: This one rep max is also our first Event of our OPG Series which can qualify you for the OPG (Online Competition hosted by Deka Comp) sign up here for free:

Choose one point of performance you know you have some trouble with and focus only on this one. Your goal today is to find the heaviest weight you can lift over your head, not to work on your technique.

-Make sure to move with a safe form.

Here are the points we worked on in the last few weeks

1. Stay above the bar.

2. Reduce time in the air and maximize time with contact against the ground.

3. Back tension in the first and second pull.

4. Upper back tension in the reception.

5. Keep pulling all the way and into the third pull.

Ramp up suggestion:

Rest 2-3 minutes between sets

Perform 3 high box jumps during this time this will keep your explosiveness ready to go.

Power + Squat

3 + 2 @30-50%

3 + 2 @60%

1 + 2 @70

1 @80

1 @90

1 @Max out

If you are someone who performs well in a workout format with increasing weights go for this:

10 Cal Bike erg @easy-mod

10 Box jumps

3 Power Clean & Jerk @60%

2 Squat Clean & Jerk @60%

10 Cal Bike erg @easy-mod

10 Box jumps

2 Power Clean & Jerk @70%

1 Squat Clean & Jerk @70%

10 Cal Bike erg @easy-mod

10 Box jumps

2 Power Clean & Jerk @75-80%

1 Squat Clean & Jerk @75-80%

10 Cal Bike erg @easy-mod

10 Box jumps

1 Squat Clean & Jerk @85%

Rest as needed and build up to a max effort


B: Metcon (Weight)

Back Rack Lunges

3 x 50′ @RPE 8/10

Score is total load for the 3 sets
Goal: Glute strength-endurance

Points of performance:

– Do not go for a max load. You have to perform a 3RM Deadlift on Friday.

– Focus on form. Upper body is upright for the entire movement.


C: Metcon (Time)

For time

25-20-15-10-5 TTB

25-20-15-10-5 Wallballs @30/20lbs

200m Run @easy-mod after every set
Athlete: 8/10 Perceived effort

Goal: Lower body + core endurance

Points of performance:

– Please respect the 80% intensity. This means that you’re in the comfort zone for the entire workout. Heart rate is high, but you’re far from the dark zone. Break intentionally the wall balls in small sets.


D: Metcon (No Measure)

Banded single leg extension

100 reps/leg with a light band
Goal: Blood flow and joint health