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

– Lats

B2. Foam roller prayer stretch

2 x 5 deep breaths

Try to move your chest a little more toward the floor every time you exhale

C. Specific

EMOM 8minutes

Odd: 10/8 Cal bike Sprint

Even: 3/3 KB Snatch @70/53lbs


A: Snatch (10-8-6-4-2reps from 62% to 92%)

10 @62%

Rest 60 seconds

8 @72%

Rest 60 seconds

6 @82%

Rest 90 seconds

4 @87%

Rest 90 seconds

2 @92%

Athlete: Reminder: When Snatch is written by itself, you can power or squat at your convenience. How amazing is that?

Focus of the day:

Stay above the bar

In order to pull the bar efficiently off the ground and bring it to an optimal position to create power, you have to stay over the bar. This means to not open the hips too quickly. Opening the hips too soon in the pull would put your shoulder behind the bar and reduce your ability to pull the bar high enough to get under it. Tips to keep the proper position are:

Keep your weight balanced on your foot (the entire foot is on the ground until the bar meets the hips).

Push your knees out as much as possible. In fact, your knees should touch your forearms in your starting position.


B1: Metcon (4 Rounds for time)

Every 4 minutes for 16 minutes

2 rounds

10/8 Cal Row

Front Squats**


1st 4 minutes: 10 @115/75lbs

2nd 4 minutes: 8 @155/105lbs

3rd 4 minutes: 6 @185/125lbs

4th 4 minutes: 4 @205/145lbs
Goal: Leg endurance with core fatigue

Points of performance:


– Your speed must increase from round 1 to 5. This type of training is designed to teach you to accelerate within a workout.

Sanctional/Games level target: Aim for a ratio of 1:1 (2minutes)

Competitive Open level target: Aim for completing the 2 rounds under 3 minutes every time

B2: Metcon (Weight)

Right after the workout,

work up to a heavy 2 Front squat with good form.
Front Squat

– Every set must be doable unbroken. Adjust weights accordingly.

– The rowing portion will fatigue your core and affect your efficiency. Focus on upper body position.

– The 2RM must be done with quality. If technique starts to fall apart, stop there even if you feel you could lift more.


C: Metcon (No Measure)

100 Banded Hip Thrust @mod-heavy band

Hold 5 seconds every 5 reps
Goal: Glute endurance

Points of performance:

– The applied force against the ground comes from the heels.

– Put a mini-band around your knees for extra glute activation.