CrossFit Basinview – Deka Comp Open

View Public Whiteboard

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

B2. PNF Elevated pigeon stretch


– 5 seconds contraction pressing against the box with your legs

– 5 seconds stretch, moving your upper body toward the box

C. Specific

With a light KB

2 rounds

5/arm Strict Press in Split stance

5/side Single leg Bent over Row (Opposite arm and leg)

5/arm KB Snatch

5/side Front Rack Squat Tempo: 3-0-X-0


A: Metcon (Weight)

Clean + Front Squat + Jerk

2+2+1 @75%

2+2+1 @80%

1+2+1 @85%

3 x (1+1+1) @90%
Score is weight used on last set.

Athlete: Use the jerk variation of your choice.

Goal: Improve your Clean and Jerk

Points of performance:

– You must go a LITTLE heavier than you did last week. Remember, the principle we use in this cycle is the PROGRESSIVE overload.

Focus of the day:

Reduce time in the air and maximize time with contact against the ground

If you want to be efficient in the receiving position, you have to be in contact with the ground as soon as possible after full extension. Because our goal is to maximize the stability of your reception, the sooner you apply force against the floor with your legs the better it is. Simply think about moving your feet quickly on the ground after extension.


B: Metcon (4 Rounds for reps)

4 x AMRAP 6minutes

4 Alternating DB Snatch @70/50lbs

6 Pull-ups

8 Box jump over 24″/20″

Rest 2 minutes between each AMRAP
Goal: Improve your performance in high intensity workouts lasting 4-6 minutes

Points of performance:

– Intensity is super important here!

Sanctional and Games level athletes: Aim for 7 rounds +

Competitive Open athletes: Aim for 5 rounds +


C: Metcon (Weight)

Good morning from pins

3 x 12reps

Rest 60-90 seconds between sets

Every rep starts with a dead start
Goal: Post chain