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

– Lats

B2. Prayer stretch on foam roller

3-5 deep breaths

Try to move your sternum a little more close to the floor every time you exhale

B3. Banded ankle mobility

10 back and forth movement each side

C. Specific

5 Scap pulls

5/side scorpion stretch

5 Hollow to arch on floor

15 Hollow body Banded lat Pulldown


A: Metcon (Time)

12 rounds for time



3 D-Ball over shoulder @150/100lbs

Goal: 10-14 minutes time zone with fast transitions

Points of performance:

Kipping or strict for the HSPU. Choose the variation that makes you go fast. Goal is to move fast in transitions.


Top 500 athletes: Sub 12 minutes

Top 10,000 athletes: Sub 15 minutes


B: Metcon (Time)

6 rounds

200m Run

5 Ring Muscle-ups

The goal here is to perform Muscle-ups after a large volume of TTB (previous section). The run is there to make you short of breath before jumping on the rings AND allow you to go unbroken.

*For the more beginner athletes who would like to practice the movement, scale with Strict ring pull-ups and do some sets of this progression before the metcon. (video below)


Top 500 athletes: All unbroken. Each 200m under 45 seconds

Top 10,000 athletes: Broken in 2 sets. Each 200m under 60 seconds.



C: Metcon (No Measure)

3 sets

12 Supinated Ring Rows

12 Pronated low ring face pulls

12 Ring SkullCrushers