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

– Glutes

B2. PNF elevated Pigeon stretch

5 repetitions/side

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

– 5 seconds stretch, moving your upper body toward the box

C. Specific

3 sets

5/5 Banded Single leg RDL

5 Elevated arch to hollow

5 Muscle Clean + Front Squat @empty barbell


A: Metcon (Weight)

3 sets of

3 rounds

2 Clean pull @105%

Rest 45 seconds

6 Jump OVER box @As high as possible

Rest 45 seconds

1 Clean*

Rest 45 seconds

Rest 3 minutes between sets


First set @85%

Second set @90%

Third set @92%
Athlete: Score is weight used on 92%. Have a separate bar for your Clean Pulls.

Like for the Snatch on Monday, this is the beginning of the final sprint before the maxes. We will therefore play with heavy barbells. I’m asking you to try to move with the best technique you can every time you lift. Think about all points of performance we worked on in the last 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.

Points of performance:

– Clean Pull: Shoulders and hips raise at the same rate on the lift off.

– Jump over box: Focus on power. Perform an aggressive hip extension and apply large force towards the floor with your legs.

– Clean: Combine the first 2 points of performance. Power or Squat at your convenience.

To be clear here is how the section is done:

2 Clean pulls @105% rest 45sec

6 Jumps over box rest 45sec

1 Clean @85 rest 45sec

2 Clean pulls @105% rest 45sec

6 Jumps over box rest 45sec

1 Clean @85 rest 45sec

2 Clean pulls @105% rest 45sec

6 Jumps over box rest 45sec

1 Clean @85 rest 3 minutes



B: Metcon (Time)

3 rounds for time

16 TTB

60 Double-unders

8 Bar Muscle-ups

16 Burpees
Athlete: This is a pure gymnastic endurance workout. Every exercise in the workout is there for a reason.

Goal: Pulling under core fatigue

TTB: Fatigue your core for the Muscle-ups

Double unders: Keep your heart rate high

Bar Muscle-up: This is the complex movement we want to work on in this workout

Burpees: Fatigue your chest for the Muscle-ups

Sanctionals and Games level athletes:

– 2 sets maximum for the TTB and the Muscle-ups

– Sub 8:30

Competitive Open athletes:

– Sub 10:30


C: Metcon (No Measure)

Floor facing prone W hold

3 x 30-45 seconds

Rest 60-90 seconds between sets
Athlete: Hold every 5th rep for 5seconds

Goal: Shoulder stability



D: Metcon (No Measure)

3 sets

3/3 Dead bug Pullovers

20 Standing Banded T