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

– Gutes

B2. PNF Bande hip mobilisation

10 in and out movement/side

C. Specific

2 sets

5/leg Single leg RDL + Knee drive

5/leg Single leg Hip Thrust

Elbow rotations

Every 30 seconds for 4 sets

3 Tuck Jumps


A: Metcon (Weight)

5 sets @70-75%

1 Front Squat 1 1/4

1 Paused Front Squat

Rest 2-3 minutes between sets
Goal: Squat position

Use the deload week as an opportunity to focus on your technique. You need to keep weight light anyway so use this opportunity.

Points of performance:

– Upper body remains in the same position when it moves down and up.

– Elbows are high.

– Core is braced in the descent AND the ascent.


B: Metcon (Time)

For time

30 Snatch @155/105lbs

60 Wall Balls 20/14lbs
Goal: Stamina

The deloading here is on the volume. Indeed, normally when we work on shorter workouts we ask you to do it multiple times, but since we are in deload we need to reduce one variable. Here we chose to reduce volume. This therefore means that your intensity will stay HIGH.

Points of performance:


Stay in the dark zone but not deep into it. You have to be able to move with the same pace for the entire 30 reps of snatch AND have enough energy to perform long sets on the wall balls, even maybe do them unbroken.

Sanctionals and Games level athletes: Sub 5:30 minutes with a RPE of 9/10

Competitive Open athletes: Sub 7:30 minutes with a RPE of 9/10


C: Metcon (No Measure)

3 sets

10 Swiss ball leg Curls

Rest 30 seconds

30 sec/side Side plank on Swiss ball

Rest 30 seconds
Goal: Lower body strengthening

Points of performance:

– Focus on using your glutes and your hamstrings. A common mistake is to hyperextend the lower back to bring the feet towards you. Pushing against the ball with your heels will help you engage the right muscles. Using a mini band around your knees may also help you activate more of your glutes.

Scaling option:

If no Swiss ball: Use rings or any unstable object you can find to put your heels on