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

B2. Foam roller prayer stretch

5 long breaths ( inhale for 4 seconds, hold for 4 seconds and exhale for 6-8 seconds). Aim to relax a little more every time you exhale.

C. Specific

5 Deep Squat Muscle Snatch

5 Kneeling jump (No box Jump)

5 Behind the neck Push Jerk

5 Tall Snatch


A: Sumo Deadlift (5 x 3 @RPE 7/10)

Every 2minutes for 10minutes

Goal: Improve your ability to produce speed in weightlifting movements

Points of performance:


– Perfect form!

– Aim for standing up with speed.

– Do not over arch the back at the top.

RPE 7/10 means that you feel really confident with the weight. There is no hesitation at all when you grab the bar and the weight moves up in one smooth motion.


B: Metcon (AMRAP – Rounds and Reps)

5 x AMRAP 4minutes

10/8 Cal Bike

8 Wall Ball @30/20lbs

6 D-ball over wall @150/100lbs, 48” Wall

Rest 1 minute between each AMRAP
Continue where you left off for one big score

Athlete: This is the long and heavy metcon of the week. We added some rest periods because we’re in a deload and we want to be sure you keep the intensity a little lower. Please do not go too hard and maintain a 85% effort. The weight of the D-ball is where the intensity should be. You may use heavier if you want.


C: Metcon (No Measure)

Hip extension hold on GHD

3 x 60 seconds @light

Rest 60 secondes between sets