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

– Glutes

– Hamstrings

B2. Goblet Squat + ankle shift


C. Specific

2 sets

10 Samson stretch

10 Jerk drop

5/5 Single leg Glute Bridge



10/8 Cal Bike Sprint


A: Metcon (Weight)

6sets of

1 Low hang Power Clean

1 Front Squat

1 Low hang Squat Clean

1 Jerk

1 x @65%

2 x @70%

3 x @75%
Goal: The pull

Pull harder!

This complex is designed to fatigue your legs and force you to complete your pull. Because of the leg fatigue here, you may want to compensate by doing a more aggressive hip hinge. DO NOT fall in this trap. Move down on the thigh by bending both the knees and the hips and accelerate up applying a force against the ground with your legs and by extending aggressively your hips at the end.

Push harder!

The pull will not be the only thing affected by the leg fatigue here. Indeed, your Jerk will be a lot harder to perform because of this AND because of the core fatigue created by the Front Squats. That said, focus on keeping your cored braced, your elbows up so you do not collapse, by using both your legs AND your arms in the drive.


B: Metcon (Time)


Cal Bike

DB Front Squat @2×70/50lbs

Rest 3 minutes

15-12-9 Cal Bike

50 Front Rack Lunges @2×70/50lbs

1. Improve your performance in 4-6 minutes time zone workouts

2. Improve leg endurance

Points of performance:

– Intensity should be high in both workouts. Flirt with the red zone.

– Aim for consistency on the bike. You may start the first 2-3 calories fast to kickstart the machine and then reduce your speed and maintain it until the end of the set.


C: Metcon (Weight)

3 sets

12 Hip thrusts @AHAP

12 Swiss ball leg curl