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


A: Metcon (Weight)

3 sets @RPE 8/10

1 Snatch Balance

Goal: Reinforce Snatch receiving position

Points of performance:

Upper back and arm tension

One of the most common mistakes in the reception of a Snatch is to drop underneath it without tension in the upper body. If you want to be efficient and stabilize a heavy bar above your head, you NEED to be actively pressing the bar up. Your shoulders should NOT be shrugged up. Focus on your upper back today.

So, to wrap up, press actively your body down rather than dropping under the bar and focus on upper back tension.

– Do not reach failure!


B: Metcon (Time)

5 rounds for time

10 CTB

10 Alternating DB Snatch @70/50lbs

50 Double-unders
Goal: Pulling endurance

This is the first part of our CTB progression in the fitness phase. We will slowly increase the volume all the way up to 100 reps starting today with 50. This will make the Open gymnastics volume feel less of a challenge.

Points of performance:

– In this workout, you will pull through 2 different angles. Your grip will probably be tired so break the CTB wisely if this exercise is not your jam and relax your shoulders in the Double-unders.

Sanctionals and Games level athletes: Sub 7:30

Competitive Open athletes: Sub 10:00


C: Metcon (No Measure)

EMOM 12minutes

10/8 Cal Row @ HARD
Goal: Improve your capacity to produce high power with short rest periods


D: Metcon (No Measure)

3 sets

3/3 Turkish get up

20 Sky touches feet on bench (weighted)
Goal: Shoulder stability + core endurance