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

– Pecs

B2. Push-up plank to shoulder extension on parallette

10 repetitions

C. Specific

2 sets

5/5 single leg RDL + Knee drive @double light KBs

10 Empty barbell horizontal row

5 Split stance empty barbell press

2 wall climb (Hold the second for 10 seconds at the top, nose to the wall)


A: Metcon (Weight)

EMOM 8 minutes

Odd: 6 Power Cleans @50%

Even: 6 Hang Power Cleans @50%
Athlete: The Power Cleans must be performed in singles. (not the Hang)

Don’t rush this or go heavier. We’re getting used to performing different styles of the same movement as well and understanding the benefits of performing quick singles vs. cycling.

Goal: Increase endurance with BB cycling.

Movement Conditioning

B: Metcon (AMRAP – Rounds and Reps)

Find max reps Strict HSPU (unbroken)

then perform

AMRAP 8minutes

x HSPU (kipping)

2 minute recovery ski erg

50′ HS walk

x = 50% of max reps
Goal: Improve your capacity to walk on your hands under HSPU fatigue

The skierg should make you recover slightly from the HSPU. The goal with that is to move with super low intensity to teach your body to recover with movement. This will improve your muscle recovery capacity and will make you able to recover faster between sets.


C: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes

75 Double-unders

55 Wallballs 20/15lbs

10 Deadlift 315/225lbs
Goal: Improve your performance in long and heavy workouts

Points of performance:

– Double unders: aim for unbroken sets. Rest when you trip.

– Wallballs: Consistency is key here. Short rest period, 10 seconds maximum. Break the reps as needed.

– Deadlift: Keep your core braced. No bouncing. 10 seconds rest maximum between sets.Break the 10 reps in small sets if needed. IF 315/225 is more than 90% for you, reduce the weight to 85% of your 1RM.

Sanctional level athletes target: 5 rounds +

Competitive Open athletes target: 4 rounds +


D: Metcon (No Measure)

4 rounds, not for time

50’ Front Rack walking lunges @50/35lbs

15 GHD sit ups to parallel
Goal: Glutes + core endurance

Points of performance:

– We reduced the range of motion to avoid too much lower back fatigue after the Deadlifts.