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. Hip 90/90

10 repetitions/side

C. Specific

2 sets

5 Banded Y OH Squat

5/leg Glute bridge

5 Box Jump + step down


A: Snatch (5 x 1+2)

5sets of

1 Power Snatch

2 Squat Snatch

@65-65-70-70-70% (NO TNG)

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 like last week but included 2 Squat Snatch to fatigue your legs and force you to drive more against the ground on the lift off.

Goal: Improve your max lifts

Points of performance:

Stay over the bar

From the floor to the pockets, make sure your shoulders stay directly or slightly in front of the bar. Avoid stripper pull, tighten your upper and lower back before pulling the bar off the ground.


B: Metcon (Weight)

Front Rack Lunges

4 x 50′ @RPE 8/10

Rest 60 seconds between sets
Goal: Increase leg strength-endurance in order to increase your capacity to pull the bar off the ground in the main weightlifting movements.

Points of performance:

– Shoulder and hips move up and down at the same rate.

– Weight is heavy but doable unbroken.


C: Metcon (AMRAP – Rounds and Reps)

AMRAP 11minutes

11 Thrusters @95/65lbs

55 Double-unders
Athlete: Just keep moving.

Goal: Leg endurance


D: Metcon (Weight)

Banded Hip extension

3 x 12 @RPE 8/10

Rest 60-90 seconds between sets
Goal: Post chain endurance

Points of performance:

– Hold for 5 seconds at the top after reps 6 and 12.