CrossFit Basinview – Deka Comp Open

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Warm-up (No Measure)

A. General

EMOM 15 minutes

Min 1: Row 15/12 Cals

Min 2: 2-3 Wall Climbs

Min 3: 8 Banded overhead squats :

B. Mobility

Trap Smash with barbell

45-60 seconds/side

C1. Specific: overhead

2 sets

6 Prone WYs with PVC

6 Seated behind the neck press @ empty bar

C2. Specific: Clean

3sets @empty bar for quality

3 Clean high pull

3 No feet muscle clean

3 Hang power cleans

3 full cleans


A: Metcon (No Measure)

Front rack Sots Press

3 x 5 @light with good form

Rest as needed between sets
Today is a lower intensity day. Make sure you move with good form in each section.


B: Metcon (Weight)

E2MOM for 10minutes

3 Clean high pulls

1 Paused Squat Clean

1 Squat Clean

1 Jerk

@ascending from 60 to 75%, from blocks, bar about knee height
Goal: Improve form in the 2nd pull

Points of performance:

– Focus is on turnover speed

– For the paused Squat Clean, the pause is at the receiving position (¼ Squat). The purpose of this is to teach your body to slow down the bar and create tension before moving up.

– For the Jerk, simply think about finishing your drive and punching the bar.

Movement Conditioning

C: Metcon (AMRAP – Rounds and Reps)

Death by:

HSPU + Pistols




Goal: Improve your gymnastic capacity.

Points of performance:

– Please control the eccentric (going down) portion of the HSPU, we are training not competing. Save your neck!

– You can either choose to do strict or kipping HSPU. If you cannot do more than 5 strict HSPU in a row: start the death by with strict and finish with kipping.

Scaling option for the pistols:

Shrimp Squat


D: Metcon (Time)

2 rounds

30 Deadlifts @155/115lbs

30/25 Cal Bike

30 Push-ups
Points of performance:

– Sets of 10 on the deadlift

– Stay away from failure on the Push-ups


E: Metcon (No Measure)

Hip extension on GHD

3 x 15reps

rest 60-90 seconds between sets

Hold 5 seconds every 5 reps
Goal: Posterior chain strength-endurance

Points of performance:

– Your spine should stay in the exact same position as if you were performing a Snatch or a Clean from the ground.

-Do not exaggerate the extension at the top

-Keep your core braced at the bottom.