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

– Mid- traps

– Pecs

B2. PNF Box lat stretch

5 repetitions

– 5 seconds contraction, pushing against the box with your elbows

– 5 seconds stretch, moving your chest toward the floor

C. Specific

10 Deep Squat Y raise

5 Box Jumps

5/5 Empty barbell Front rack Lunges

5 Box Jumps

5/5 Empty barbell Hip Thrust

5 Box Jumps


A: Metcon (Weight)

5 sets

1 Power Clean

1 Low hang Power Clean

2 Hang Squat Clean

Athlete: This is the second session of the new weightlifting cycle, please respect the %. We combined Power and Squat variation to focus on the pull.

Goal: Improve your max lifts

Points of performance of the week:

Finish your pull

In order to be efficient you must perform a complete pull, which finishes with fully extended hips, knees and ankles. To reach this position, think about accelerating the bar up when this one is at mid thigh.


B: Front Squat (1 & 1/4, 3 x 5 @75%)

Rest 2 minutes between sets

Goal: Keep your CNS activated during the week for the Squat pattern.

Points of performance:

– Please respect the %.

– Move with a good form. Shoulder and hips move at the same rate in the descent AND the ascent. The % should be low enough so you can perform perfect reps.

– You may perform the rebound technique but make sure you still perform quality reps.


C: Metcon (5 Rounds for reps)

5 x AMRAP 2 minutes

20/15 Cal Bike

10 Deadlift @135/95lbs

Max reps Hang Power Snatch @135/95lbs

Rest 1 minutes between each AMRAP
Goal: Improve your capacity in short and light workouts

Points of performance:


Deadlift: Practice your ability to move the barbell with speed

Snatch: Must be done in sets of 3 minimum.

Open: Scale weight on barbell to try to hit 3-4 snatches


D: Metcon (No Measure)

Tall kneeling Good morning

3 x 8 @RPE 8/10, perfect form
Goal: Post chain strength-endurance