CrossFit Basinview – Deka Comp Open

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Warm-up (No Measure)

A. General

3 minutes on the machine of your choice @easy

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Calves

B2. Banded hip mobilization

10 in and out/side

C. Specific

2 sets

– 5/leg Deficit Reverse lunges (2 sec hold at the bottom without floor contact)

– 10 Empty barbell good morning

– 10 Wall slide

– 3/leg Deadbug + Pullover


A: Barbara Ann (5 Rounds for time)

5 Rounds, Each for Time:

20 Handstand Push-Ups

30 Deadlifts (135/95 lb)

40 Sit-Ups

50 Double-Unders

Rest 3 minutes between Each Round.
To learn more about Barbara Ann click here
Goal: Muscular endurance

This is a super nice new benchmark workout by CrossFit. Your goal in this workout is going to keep a consistent pace.

– The HSPU will be the hardest part since they demand more strength. If those are hard for you, then make sure to NEVER reach failure and try to use hip extension as much as possible. -If those are your jam, then aim for unbroken sets all the way. -For the Deadlift, I strongly suggest you to break the 30 reps in sets of 10’s even if you are super strong at Deadlift. This will reduce tension and help you to not to be broken tomorrow. Have in mind that this is 150 Deadlifts. Keep moving on the Sit-ups and do your best on the Double-unders.


Top 500 athletes: Each round sub 4 @RPE 8/10

Top 10,000 athletes: Each round sub 5 @RPE 8/10


B: Metcon (No Measure)

EMOM 6minutes

6 Ring dips

Hold 1sec at the bottom and explode up on every rep
Goal: Complement the vertical press with another angle of pressing

Points of performance:

– Please respect the pause and the intention of moving up as fast as possible


C: Metcon (No Measure)

3 sets

8 Glute ham raise

Rest 60sec

60 sec Wall sit

Rest 60sec