CrossFit Basinview – Deka Comp Open

View Public Whiteboard

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

– Mid trap

B2. PNF lat stretch on box

5 repetitions

– 5 seconds contraction, pushing with your elbows against the box

– 5 seconds stretch, moving your chest toward the floor

C. Specific

With a mod-heavy KB

2 sets

5/5 KB Snatch

5/5 Single KB Front Squat

25’/25’ Single KB OH Carry

5 Negative Chin-up (3 seconds eccentric)


A: Overhead Squat (5×3 @ascending)

First set @60% of best OH Squat

Goal: OH squat control and strength

I know that it’s been a long time since we asked you to go heavy for a OH Squat. We did a lot of Snatch work in the last couple of weeks so your body will be okay. Just do not go as heavy as possible, the risk of injury for your elbows would be just too high. Stay around RPE 9/10 and make sure every rep is performed with control. Do not fight any rep.


B: Metcon (No Measure)

EMOM 18 minutes

1. 6-10 Front Squats @155/105lbs

2. 10-20 TTB

3. 70 Double-unders
Goal: Improve your capacity in workouts with a grippy gymnastic movement + a barbell movement where your forearms are stretched.

Points of performance:

Front Squat

– Choose a number of repetitions you can do unbroken.

– Focus on reaching full range of motion, even if it slows you down.


– Find a way that makes you consistent from round 1 to 6.

– Breaking from the beginning does not make you weak. Be wise.

Double unders

– Relax your shoulders and breathe

Sanctionals and Games level athletes:

10 Unbroken Front Squat Rx + 20 TTB

Competitive Open athletes:

10 Unbroken Front Squat Rx + 15 TTB


C: Metcon (No Measure)

3 rounds

30sec Barbell wrist extension

Rest 20seconds

30sec Fat grip farmer Carry

Rest 20seconds
Goal: Improve your grip

Points of performance:

Barbell wrist flexion/extension

– Stop 1 rep before failure

– Control every single portion of the movement.

– These are done to simulate a barbell movement where you go in a front Squat position (wrist extended) to the ground (wrist flexed).

Fat grip carry

– If you do not have “fat gripz”, use a T-shirt around the KB/DB.