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

– Hamstrings

B2. PNF hamstring stretch

– Contraction for 5 seconds pulling against the band with your foot

– 5 seconds stretch, pulling your foot back with the band

C. Specific

2 sets

5/5 Face up chinese plank + knee drive

10 Prone press facing ground

50’ Broad jumps


A: Clean and Jerk (4 x 1+1+1+1)

4 sets

1 Clean pull

1 Hang Squat Clean

1 Push Jerk

1 Split Jerk


Athlete: In this third week of the weightlifting cycle, we continue to focus on the leg drive for the Jerk. This is why we programmed multiple variance of exercises, so your legs get tired and you have to push harder with your legs against the ground to create bar acceleration.

– Create tension with your legs

The barbell and the shoulders meet as soon as the feet land in the Squat stance in the turnover. This will allow you to slow the barbell down and reach the deep Squat in a position promoting efficiency.


B: Front Squat (5 x 3 @70-75% with 2sec pause)

Athlete: Pause 2 seconds at sticking point in the descent. The sticking point should be the moment where you feel the bar the heaviest.

Rest 90-120 seconds between sets


C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

10 Cal Bike

15 Wall Ball @20/14lbs

20 DB Step-up over @1×50/35lbs
Athlete: This workout is designed to improve your leg endurance and your capacity to move fast between light exercises. So focus on your transitions, trying to start the following movement as fast as possible even if you’re tired. It does not matter if you break the sets and the overall time is longer. Remember that we are in training and it’s the time to work on these kinds of things.


D: Metcon (No Measure)

Copenhagen plank

EMOM 8minutes

Odd: 20-30 sec right side

Even: 20-30 seconds left side
Be careful for your knee here. If this is the first time for you with the movement, start with the leg on the bench variation.